Not all back-based mobility routines involve getting on the floor. In fact, one of the simplest ways to increase spinal mobility and relieve tension is through a standing routine — which is exactly what certified fitness instructor Caroline Jordan teaches in her 10-minute “Standing Back Mobility” workout.
As I discovered when trying this routine myself, gentle movements have the power to open and strengthen the back when practiced on a regular basis. With a standing mobility routine like this, you can support better posture, unlock tension, and build a more resilient spine — all while staying upright.
It goes without saying that this routine is ideal for anyone who finds it difficult or uncomfortable to get down on (or up from) the floor. But I’d also recommend it to anyone who needs a short mobility flow to slot in on busy days, whether as a morning warm-up, a midday reset, or a gentle wind-down before bed.
What is the standing mobility routine for a stronger back?
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Jordan’s 10-minute standing back mobility routine is exactly what it sounds like — a short, accessible flow designed to loosen tight muscles, wake up your spine, and improve mobility. It’s made up of 10 exercises, each performed for one minute, making it super easy to follow.
There’s a lot of dynamic stretching involved — controlled, flowing movements that take your joints through their full range of motion. Expect standing versions of mobility classics like cat-cow, side bends, spine twists, forward folds, and gentle back extensions, all of which help relieve back pain and encourage healthier movement patterns.
Although it’s built around back mobility, the session is surprisingly full-body. Moves like plié squats and lateral lunges bring the legs into play, helping strengthen your glutes and inner thighs while improving balance and hip mobility. It’s a full-body stretch in just 10 minutes.
Whether you struggle with floor-based routines, sit for long hours, or simply want a low-impact way to mobilize your back, this standing sequence is a simple, sustainable option you can repeat daily.
How often should you practise mobility for a healthy back?
Mobility isn’t a “one-and-done” deal — to really support spinal health, consistency is key. Research backs this up: a 12-month randomized trial found that participants who performed lumbar stability exercises twice a week reduced their lower back pain by an average of 39%.
That study focused on controlling the “lumbar neutral zone”. Essentially, training the muscles that keep your lower spine stable through movement. The results suggest that doing mobility work regularly can act as a long-term, preventative form of self-care for your back.
For Jordan’s standing back mobility routine, aiming for 2–3 sessions per week is a solid place to start. If your schedule allows, you could even try it daily, especially if you’re using it as a gentle movement reset or as part of a warm-up. The important part is sticking with it — consistency will promote a healthier spine over time.
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