10 Effective Stretches for Lower Back Pain Relief
Dealing with pain in your lower back? Before you crawl into bed and rest that area for weeks, learn the facts: bed rest is actually detrimental to recovery from back pain. Your body is meant to move. Think of the saying: "motion is lotion" for those stiff and painful joints. When you lay in bed all day, your spine isn't moving which causes the muscles to tighten up, blood flow to decrease, and healing to stagnate.
There are certain stretches for lower back pain that can help you regain movement, loosen tension, and provide your body with valuable relief. These stretches will help mobilize your back, not aggravate it. Remember these stretches are meant for opening up your body: not pushing through pain. Before beginning any exercise regimen for back pain, learn the difference between good pain (discomfort from stretching a tight muscle) and bad pain (further injury/aggravation of your back pain.)
We'll walk you through each stretch below and provide you with step by step instructions on how to execute each movement correctly.
Let's get started!
How To Safely Stretch Your Lower Back
It's important to remember that not all back pain is created equally. There are certain moments where stretching can actually cause more harm than good when it comes to your back.
DO:
- Warm up first: Spend 5 minutes walking on a treadmill or around your house before stretching.
- Go Slow: Never bounce in and out of stretches. Take your time getting in and out of each position.
- Breath: Exhale as you fall into your stretch. This allows your muscles to lengthen.
- Hold your stretch for at least 20 seconds.
- Stretch Daily: Research shows daily mobility workouts produce greater results than once a week, intensive sessions.
DON'T:
- Stretch if you feel any sharp pain: You should feel tension when stretching your back, not sharp pain that radiates through your body.
- Stretch Cold Muscles: Warm up before diving into your stretches.
- Hold your breath: Let your muscles breathe as you stretch.
- Compare your flexibility to others: Flexibility varies from person to person, be happy with your body's capabilities today.
- Stretch if you feel numbness, tingling, or weakness: These are indications that you should seek medical attention, not participate in stretches for lower back pain.
Best Stretches For Lower Back Pain Relief
Remember these tips before beginning any stretches for lower back pain.
Floor Exercises
Floor stretches for lower back pain let gravity support your body. While sitting or standing allows for stretches to target certain areas, lying down lets you focus on opening up the deepest parts of your back.
Knee-to-Chest Stretch
The knee-to-chest stretch is a fantastic way to target those tight spots in the lower back. Not only does this move help loosen the lumbar spine, but it also does wonders for relaxing the glutes.
Instructions:
- Lie down on your back with your knees bent and feet planted on the floor.
- Keep your head and shoulders planted on the floor.
- Pull your right knee into your chest using both hands. Focus on opening up your glutes and lower back with each stretch.
- Hold this pose for 20-60 seconds as you breathe.
- Slowly release your leg and repeat twice more.
- Alternate legs and repeat this process for the opposite leg. Aim for 3 sets on each leg.
Pro tip: After you pull one knee into your chest, pull both knees to your chest and rock from side to side for an extra deep stretch.
Cat-Cow Stretch
The cat-cow stretch helps move your spine in every direction. This simple yoga movement warms up your back and gets your spine loosened up and ready to go.
Instructions:
- Begin on all fours with your wrists placed under your shoulders and your knees under your hips.
- As you inhale, drop your belly towards the floor while bringing your head and tailbone up (Cow)
- Hold for 5-10 seconds
- Exhale as you draw your spine upwards and tuck in your tailbone and chin(Cat)
- Hold for 5-10 seconds
- Continue to flow back and forth for 15-20 times.
Child's Pose
Child's Pose is another great pose to open up the back. This pose helps stretch the spine while calming the nervous system.
Instructions:
- Start by kneeling on the floor
- Crouch down and sit back onto your heels
- Reach your arms forward and drop your forehead onto the floor.
- Hold for 30-60 seconds as you breathe deeply.
Pelvic Tilt
The pelvic tilt is an easy movement for those who are new to stretches for lower back pain. This movement helps strengthen the core while loosening the spine.
Steps:
- Lie on your back with your knees bent and feet flat on the ground.
- Squeeze your abs and push your lower spine into the floor.
- Hold for 5 seconds.
- Release.
- Start by doing this exercise 8-10 times a day. Work your way up to doing 25-30 repetitions daily.
Hip Flexor Lunge Stretch
We cannot stress how important it is to stretch your hip flexors if you are dealing with back pain. If your hip flexors are tight, it can cause your lower spine to absorb more tension.
Instructions:
- Start in a kneel position on your hands and knees. Using a yoga mat or soft surface is preferred.
- Step your right foot forward into a lunge position.
- Keep your right knee stacked over your right ankle.
- Bring your left knee down to the ground with the top of your foot pressing into the floor.
- Place your hands on your right thigh to help you maintain balance.
- Slowly shift your weight forward until you feel a stretch through the front of your left hip.
- Make sure your torso remains upright and avoid leaning forward.
- Engage your core muscles to support the lower back.
- Hold for 30-45 seconds as you breathe deeply
- Release and return to your kneel position. Repeat on the opposite leg.
- Complete 2-3 repetitions on each side.
Things to avoid while stretching your hip flexor:
- Allowing the front knee to go over toes
- Arching your lower back
- Rushing the movement.
Piriformis Stretch
Piriformis stretches help target the deep gluteal muscles that cause sciatic like pain.
How To:
- Lie flat on your back.
- Cross your right ankle over your left knee.
- Use both hands to hold onto your left thigh.
- Gently pull your left thigh towards your chest.
- Hold for 20-30 seconds.
- Repeat on the opposite side.
Standing/Stretches You Can Do At Your Desk
These stretches are great if you want to relax your back while sitting at your desk or on the go. The majority of stretches for lower back pain can be done absolutely anywhere.
Seated Forward Bend
Instructions:
- Sit on a chair with your feet flat on the ground.
- Fold at your hips and allow your hands to drop towards the ground.
- Keep your back as straight as possible.
- Hold for 15-20 seconds as you breath.
Standing Hip Twist
Instructions:
- Stand up straight with your feet hip width apart
- Place your hands on your hips
- Rotate your torso to the right, then to the left
- Keep your hips facing forward as you rotate side to side.
- Do 10 rotations in each direction.
Standing Hamstring Stretch
Did you know that tight hamstrings can cause lower back pain? Your hamstring muscles attach to your pelvis, which connects to your lower spine. When your lower back spasms or goes into pain, it can cause your hamstring muscles to seize up. Learn more about why your hamstrings hurt when your back is injured.
Instructions:
- Place the ball of your right foot on a step or curb.
- Keep your leg perfectly straight and hinge forward at your hips.
- You should feel this stretch along the back of your thigh.
- Hold for 20-30 seconds.
- Switch legs and repeat.
Wall Angels
Wall angels help improve posture while stretching out your upper back. Poor posture typically comes along with lower back injuries.
How to Perform a Wall Angel:
- Stand up straight against a wall.
- Raise both of your arms into the air so your hands resemble a "goal post".
- Slowly slide your arms up and down the wall.
- Do this for 10-15 repetitions.
Building a Daily Stretching Routine
Pick a few stretches for lower back pain that you enjoyed and perform them every morning and night. Your body will thank you!
Morning Stretch Routine (5-7 Minutes)
- Cat Cow Stretch : 2 Minutes
- Knee-to-Chest Stretch : 2 Minutes
- Pelvic Tilt : 2 Minutes
Midday Stretch Break (3-5 Minutes)
- Seated Forward Bend
- Standing Hip Twist
- Standing Hamstring Stretch
Nighttime Stretch Routine (5-7 Minutes)
- Child's Pose
- Piriformis Stretch
- Hip Flexor Lunge
Stretching doesn't have to take up hours of your day. You can spread these stretches out throughout the day and reap the benefits.
When Should You Go See A Doctor?
Stretching can help prevent your lower back pain from getting worse. You can also use stretches to help your spine remain mobile while your injury heals. The key with stretches for lower back pain is consistency. Even if you're only stretching for 5 minutes a day, every little bit adds up!
Building a constant stretching routine can help prevent back pain in the future. If your pain continues despite staying consistent with stretches, it may be time to see a doctor. Contact Summit Physical Therapy in Merrick to set up an in-person assessment of your back injury.
Frequently Asked Questions
How many times a day should I stretch my lower back?
Most people benefit from 1-3 stretching sessions daily. Short, frequent sessions of 5-10 minutes typically produce better results than one long session. Morning stretching helps loosen overnight stiffness, while evening stretches can relieve tension accumulated throughout the day.
Can stretching make a herniated disc worse?
Some stretches can aggravate disc injuries, particularly forward bending movements that increase pressure on the disc. Anyone with a diagnosed or suspected herniation should consult a physical therapist before starting stretches for lower back pain. Extension-based movements often work better for disc issues.
Is it better to stretch before or after a workout?
Dynamic stretching (movement-based) works best before exercise to warm up muscles. Static stretching (holding positions) is ideal after workouts when muscles are warm and pliable. For standalone stretching sessions, a brief warm-up walk improves effectiveness.
Why do my hamstrings hurt when my back hurts?
The hamstrings attach to the pelvis, which connects directly to the lower spine. When the lower back tightens, it often causes compensatory tension in the hamstrings. Additionally, nerve irritation in the lower back can create referred pain or tightness in the legs.
Should I use heat before stretching?
Heat application for 10-15 minutes before stretching increases blood flow and makes muscles more pliable. This can improve flexibility and reduce discomfort during stretches for lower back pain. However, avoid heat on acute injuries with swelling( ice works better in those situations.)
