Therapeutic exercise
Lumbar Rotational Mobilization
Gently mobilizes the lumbar facet joints in rotation. Improves range of motion without axial loading, especially useful for the morning stiffness characteristic of facet-joint pain.
How to perform
- Starting position. Lie on your back with your knees bent and your arms out in a T-shape.
- Step 2. Slowly let your knees fall to one side while turning your gaze to the opposite side.
- Step 3. Hold for 15–20 seconds, feeling the stretch in your low back and flank.
- Return. Return to the center with control and repeat to the other side.
When not to perform
- Acute pain that increases with rotation
- Diagnosed lumbar instability
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Quadratus Lumborum Lateral Stretch (Mermaid)
Specific stretch of the quadratus lumborum in a side-sitting position with legs folded laterally (Pilates Mermaid). Indicated in QL myofascial pain, chronic unilateral low back pain, and functional scoliosis — stretching the shortened QL unlocks lumbopelvic compensatory patterns.
Cat-Cow
Segmental mobilization of the spine in flexion and extension. Improves vertebral mobility, helps lubricate the facet joints, and relieves the stiffness typical of prolonged static postures.
Knee-to-Chest Stretch
A gentle stretch for the lumbar paraspinal muscles and the glutes. Promotes joint decompression and symptomatic relief, particularly useful during acute flares of non-radiating pain.