Lower Back Pain and Stiffness | Why Dentistry Gym Might Be Your BEST Option

Struggling with stiffness in your lower or mid back? In this video, we’ll show you powerful spinal segmenting exercises using a resistance band to unlock your spine, increase flexibility, and relieve back pain at home.

Whether you sit all day, suffer from chronic back issues, or want better spine control, these exercises target your lumbar and thoracic spine for segmental motion and long-term mobility.

🔸 No fancy equipment needed – just a resistance band and a wall!
🔸 Improve spinal mobility & reduce stiffness
🔸 Great for desk workers, gym-goers, and back pain sufferers

⏱️ Timestamps:
🟢 Spinal Segmenting with Band
0:14 – Introduction to spinal segmenting with band
0:20 – Focus on moving different spinal segments
0:29 – Work on stiff areas repeatedly
0:32 – Most people move only in neck or lower back
0:37 – Find your weak points and target them

🟢 Mid to Upper-Lower Back Exercise
0:44 – Band setup and body position explained
0:58 – Creating and releasing tension with the band
1:10 – Engaging core: belly button towards the floor
1:16 – Isolate mid-back with band tension

🟢 Lower-Lower Back Exercise
1:24 – Setup for lower spine isolation
1:36 – Looping the band under knees
1:56 – Band directly pulls down the spine
2:02 – Create tension and focus movement at tailbone
2:20 – Isolate lower back; avoid full spine motion
2:33 – Use elbows for better lower-back isolation
2:46 – More advanced: hands behind head challenge

🟢 Mid-Thoracic Spine Movement
3:06 – Moving up to mid-thoracic region
3:22 – Band placement and positioning hands closer to knees
3:34 – Eliminate lower back motion, focus thoracic movement
3:42 – Stick chest out while keeping lower spine still
4:00 – Only move in thoracic spine
4:10 – Hold and squeeze at end range for each rep

🟢 Wall Ball Exercise for Spinal Rolling
4:26 – Introduce ball-based spinal mobility
4:35 – Wall positioning to flatten lower back
4:53 – Use wall as feedback
5:07 – Place ball behind spine
5:13 – Roll down spine slowly, segment by segment
5:28 – Avoid jumping segments, pause when needed
5:40 – Slowly descend spine with wall feedback
6:00 – Cross arms, tuck head, begin segmental rolling
6:21 – Crush elbows into ribs to flex spine
6:35 – Stop when full range is complete
6:41 – Slowly come back up, vertebra by vertebra
6:56 – Full rep demonstration

🟢 Lumbar Flexion Strengthening (Seated)
7:47 – Lumbar strength & movement training
7:58 – Sit down and clasp hands under legs
8:12 – Focus on deep spinal bend
8:21 – Hold tight, begin isometric sit-up
8:36 – Avoid fully sitting up; stay in stretched position
8:52 – Take deep breath and try sitting up
9:00 – Gradually increase intensity: 10–70% effort
9:12 – Feel lower back muscles engage
9:20 – Hold and then relax
9:27 – Sink deeper and repeat
9:35 – Increase tension in next round: 10–60% again


In partnership with www.dentistry.co.uk, we present the Dentistry Gym.

In todays episode we go through some things to do for lower back stiffness and pain.
For more info
Instagram: @khalilchiro

👉 Don’t forget to like, comment, and subscribe for more pain-relief workouts.

Lower Back Pain and Stiffness | Why Dentistry Gym Might Be Your BEST Option
#BackPainRelief #SpineMobility #ResistanceBandWorkout #SpinalSegmenting #MobilityExercises #PostureFix #thoracicspine #thoracicspinemobility #thoracicspineexercises