4. Pelvic Tilts
The pelvic tilt is another great exercise to mobilize your lower back muscles. As shown below, lie on your back and place a small pillow under your head. Bend your knees and keep your feet hip-width apart and planted on the floor. Keep your upper body relaxed and your chin gently tucked in. Gently flatten your lower back into the floor and contract your abdominal muscles. Now tilt your pelvis toward your heels until you feel a gentle arch in your lower back, feel your back muscles contract and return to the starting position. Place one hand on your abdomen and the other under your lower back to feel the right muscles working. Repeat eight to twelve times, tilting your pelvis back and forth in a slow rocking motion.
Another great exercise for mobilizing the lower back is the bridge, as shown in the picture below. To perform this exercise, lie on your back with your knees bent and your feet hip distance apart on the floor. Inhale deeply and as you exhale, lift your hips off the floor until your shoulders hips and knees are in a straight line. As you inhale, lower your hips to the floor. Repeat eight to twelve times.