https://mobility-guide.netlify.app/body-region/lower-back/index.html Hugo en-us https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow/index.html Cat-cow stretch for spinal segmental mobility and lower back relief. https://mobility-guide.netlify.app/pain-prescriptions/lower-back/lower-back-pain/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/pain-prescriptions/lower-back/lower-back-pain/index.html A multi-step protocol for managing lower back pain through soft tissue work, mobilization, and movement resets. https://mobility-guide.netlify.app/mobility/spine-and-core/childs-pose/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/childs-pose/index.html Child's pose for gentle spinal decompression and lower back relaxation. https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow-spinal-rolls/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/cat-cow-spinal-rolls/index.html Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up. https://mobility-guide.netlify.app/mobility/spine-and-core/seated-thoracic-rotation/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/seated-thoracic-rotation/index.html Seated thoracic rotation drill for upper and lower back mobility during desk work. https://mobility-guide.netlify.app/mobility/spine-and-core/lying-leg-over-twist/index.html Mon, 01 Jan 0001 00:00:00 +0000 https://mobility-guide.netlify.app/mobility/spine-and-core/lying-leg-over-twist/index.html Supine leg-over twist for thoracic and lumbar rotation and post-workout recovery.