Dor Lombar: 10 Minutos de Mobilidade em Casa

Lower back pain, stiffness, or a feeling of locked lower back? In this video, Rodrigo de Godoi Lopes, physiotherapist and professor, guides a simple 10-minute mobility routine to do at home. Often, lower back discomfort isn't just related to the lumbar spine. Stiff hips, poor pelvic mobility, accumulated tension, and lack of movement in the thoracic spine can cause the body to compensate and overload the lower back region. In this sequence, you will follow light and progressive exercises to help the body move better, reduce the feeling of tension, and improve awareness of your lower back. The routine begins on the floor, with breathing and gentle pelvic movements, then progresses to spinal and hip mobility and integration while standing. During the video, you will do: ✅ Diaphragmatic breathing for lumbar relaxation ✅ Lying pelvic tilt ✅ Alternating knee-to-chest raises ✅ Gentle lumbar rotation ✅ Cat-cow pose ✅ Rock back on all fours ✅ Thoracic rotation ✅ Hip flexor mobility exercises ✅ 90/90 hip raises ✅ Short bridge ✅ Gentle standing push-up with support Do everything calmly, respecting your limits and avoiding any movement that increases pain. At the end, notice if your lower back is less stiff, if your hips are looser, and if your body moves more easily. ⏱️ Video Chapters: 00:00 - Introduction 00:26 - Why the lower back can become locked 01:00 - Breathing to relax the lower back 01:45 - Pelvic tilt 02:30 - Alternating knee-to-chest raise 03:15 - Lying lumbar rotation 04:00 - Cat-cow pose 05:00 - Rock back 06:00 - Thoracic rotation 07:00 - Hip flexor 08:00 - 90/90 hip tilt 09:00 - Short bridge 10:00 - Gentle standing push-up 11:00 - Final perception ⚠️ This video is for educational purposes only and does not replace individual assessment. In case of intense pain, persistent pain, tingling, loss of strength, or specific symptoms, seek a physiotherapist or healthcare professional. If this content helped you, subscribe to the channel and activate the bell to receive more videos about lower back pain, mobility, posture, strengthening, and health through movement. #LowerBackPain #Mobility #PhysicalTherapy #HomeExercises #Spine