@drmochiro: If your lower back could talk, it’d thank you for this simple figure-four twist. Most low-back stiffness isn’t because something is “wrong”. It’s often because the hips and lower spine haven’t moved gently in rotation all day. This stretch does three useful things at once: • Encourages hip rotation so the spine doesn’t have to do all the work • Gently unloads the lower back without forcing end range • Calms protective muscle tone through slow, controlled movement Why it helps: When hip rotation improves, the lumbar spine experiences less compensatory strain and often feels easier before pain even changes. Research shows low-load rotational movement can reduce stiffness and improve comfort when the back feels guarded (O’Sullivan et al., 2018; Behm et al., 2022). How to use it: • Lie on your back • Cross one leg into a figure-four • Gently rotate both legs to one side first then the other • Breathe slowly and stay relaxed • 20–30 seconds each side This isn’t about stretching harder. It’s about giving your back options again. 🔖 Save this for later 💬 Comment HIPS if you want my favourite follow-up hip flexor stretch. References • O’Sullivan, P. et al. (2018). Movement variability and low back pain. British Journal of Sports Medicine • Behm, D.G. et al. (2022). Effects of controlled mobility on musculoskeletal stiffness. European Journal of Applied Physiology #backpain #hippain #lowerbackpain #backpaintreatment #backpainexercises

Adr :

Nathalie Propson :

this didn’t work

SpunkeyBrewster :

I’m too hypermobile to feel anything

hard_r3 :

my EDS says fafo

jeffgutierrezfez5799 :

I would cry like a lil 😭 I probably need that though seriously

cherry :

nah I get like a half inch and can't do it because the pain 😂

Silas :

I'm to hyper mobile I was like "this isn't doing- oh.. "

Polly :

My back says yes but my knees say nope 🙂‍↔️

WICKEDWITCHOFBOSTON :

These never work for me. Ever single suggestion never works

Sandy :

My back so stiff after a car accident, my chiropractor haven’t been able to crack by back after 2 months of mayofascial release. 😩

phyl :

Then my knees hurt

🐆 :

Aldo Shaw :

I’ve tried this and many more of the stretches/movements you have shown and my back still screams every day! Had scans and there’s no pressure points or anything spinal going on and been told just to stretch and keep the movement in it but still no rest bite 😔😔

John Lark :

My lower back is saying “Hell to the no.”

Amber_M :

and I would never. get. off. the. floor!😂😂

WinterM00NDance :

I doubt it’s good for scoliosis or spondylolisthesis

troubledtinkerer2 :

heard more like a very small pop

taylor b meier :

Stretches for shoulder blade bursitis?

Melissa & Scouty :

So … yoga ?

Niah :

Got no crack but my hip popping

Supafly :

Mine didn’t crack 😩

PostureCore :

Great tip!

Ju Val Med :

mui fasil mui bien mui fasil 😁

stichgirl1@ :

it actually works