In this week’s newsletter, we’re talking about the lower back.
More specifically why it feels tight, stiff, and restricted almost every day.
Because it shouldn’t.
In an ideal world, your body should move with ease.
No pain.
No limitations.
Bending, reaching, twisting… all of it should feel natural.
But that’s not how most people live...
Most people walk around with a tight, stiff lower back
that limits them in everyday life.
You feel it when you bend down to put your shoes on.
When you reach up to grab something from a high shelf.
Even when you stand up after sitting for a while.
Simple movements…that don’t feel so simple anymore.
What’s really going on
There are 2 main things happening behind the scenes:
1. Fascia gets tight and sticky
Fascia is the connective tissue
that wraps around your muscles and joints.
Think of it like a web that holds
your entire body together.
When you move regularly,
it stays elastic, and smooth.
But when you sit a lot, don’t stretch,
or avoid movement… it starts to stiffen and “stick”.
As a result your movement and range of motion
become more limited.
2. Your core isn’t supporting your spine enough
When the core is weak,
your spine takes on more pressure than it should.
So your body does something smart:
It tightens the muscles around your lower back to protect it.
How to improve flexibility in the lower back?
The key for a flexible, pain-free lower back is to move your body in a way that release the Facia and strengthen your core.
A few minutes a day can completely change how your back feels.
Here are 5 simple moves to start with:
1. Cat-Cow
Gently moves your spine through flexion and extension, bringing life back into stiff joints.
Do 10 repetitions.
2. Bird-Dog
Builds core stability so your lower back doesn’t carry all the load alone.
How to:
Lift one arm up and reaching forward.
Lift the opposite leg few inches off the floor.
Hold for 30 seconds.
Rest for a moment and hold again.
2-3 times per side.
3. Sphinx
Restores the natural curve of your spine, especially helpful if you sit a lot.
Hold for 60 seconds.
4. Child’s Pose
Releases tension in your lower back, hips, and spine.
Hold for 60 seconds.
If it doesn't feels good in the shoulders you can send the arms back next to the body.
5. Two-Knee Twist
Improves rotation and helps “unlock” stiffness in your lower back.
Hold for 60 seconds per side.
Takeaway
Your body doesn’t get stiff because you’re aging.
It gets stiff because it’s not being used.
Movement is not something you do after you feel better.
Movement is what makes you feel better.
Have a wonderful day 
Idan
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