Stretches for Lower Back Pain

Lower back pain is discomfort or pain that occurs in the lumbar spine, ranging from mild to severe. It is often caused by issues with vertebrae, discs, muscles, or tendons.

Almost everyone may develop some degree of lower back discomfort at some point in their life. According to Johns Hopkins Medicine,¹ most cases of back pain go away without any specific medical treatment. However, in some instances, lower back pain becomes long-lasting. Thankfully, there are ways to relieve this type of pain.

Causes of Lower Back Pain

Lower back pain can result from an injury, age-related spine changes, and inflammatory conditions.

Structural or mechanical problems in the spine, discs, or ligaments in the back may lead to inflammation and compressed nerves, causing pain. Certain medical conditions, such as fibromyalgia, also lead to long-lasting pain and may affect the lower back.

Other common causes of lower back discomfort are tight muscles or injuries from lifting incorrectly or poor posture.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases,² several possible causes of lower back pain exist, including:

• Herniated disc
• Arthritis of the spine
• Fractured vertebrae
• A sprain of the ligaments that support the spine
• Muscle strain
• Muscle tightness

How Common is Lower Back Pain?

According to a study in the Institute for Health Metrics and Evaluation,³ over 600 million people globally have lower back pain. The study also stated low back pain is the number one cause of disability worldwide.

However, there are ways to decrease low back pain and prevent future occurrences. These can include stretching, exercise, targeted physical therapy, medication, and more.

Treating Lower Back Pain With Stretches

According to Johns Hopkins Medicine,⁴ most back pain goes away on its own without any specific medical treatment. However, stretches for lower back pain can be an effective, non-pharmaceutical way to ease discomfort more quickly.

Stretches for the lower back can be done almost anywhere and usually do not require special equipment. Some can be done throughout your work day and can even be done from sitting at your desk.

What Stretches Are Good for Lower Back Pain?

Like all treatments, the best type of stretch for back pain depends on the individual. Not all back pains are the same. Unfortunately, determining what lower back stretches feel best for you may take a little trial and error.

If back discomfort lasts several weeks or increases in severity, speak to a healthcare professional to determine if there are specific stretches to avoid.

Best Stretches for Lower Back Pain

The best stretches for lower back pain can vary by cause, but several are often effective for relief.5

Knee to Chest Stretch

This stretch lengthens and stretches tight lower back muscles. To perform:

• Lie on your back with bent knees and feet flat on the floor.
• Use both hands to gently pull one knee up, pulling it towards your chest while keeping the other leg straight.
• Tighten your abdominal muscles while pressing your spine to the floor.
• Hold for 5 to 10 seconds and return to your starting position.
• Repeat the stretch on the opposite side.
• After repeating about five times, bring both knees to your chest at the same time.
• Hold for 10 seconds. Repeat this move five times.

Cat Stretch

A cat stretch lengthens the lower and upper back at the same time. To perform:

• Kneel on your hands and knees, placing your hands directly underneath your shoulders. Feet should be hip-width apart.
• Slowly arch your back as if pulling the belly towards the ceiling and take a deep breath.
• Gently bring your head up and hold for a few seconds.
• Return to your starting position and repeat 3 to 5 times.

Bridge

A bridge promotes activation of the lower part of your glutes, which supports your lower back and releases pain and tension. To perform:

• Lie on your back, bending the knees and keeping the feet shoulder width apart flat on the floor.
• Shoulders and head should remain relaxed and on the floor.
• Tighten your core muscles as you raise your hips up from the ground.
• Hips should form a straight line from the knees to the shoulders.
• Hold the bridge position for a few seconds, and slowly lower the glutes back down, returning to your starting position.
• Work up to 15 repetitions per day.

Pelvic Tilt

Pelvic tilts can help reduce compression of the sciatica, which may occur due to lower back issues. It also helps strengthen the abdominal muscles. To perform:

• Lay on your back with your knees bent and your feet flat on the floor.
• Slowly flatten your lower back, pushing it into the floor and drawing the belly button towards the spine.
• Hold for about 10 seconds, and then relax.
• Repeat this exercise 5 to 10 times.

Note: A pelvic tilt is not the same motion as a bridge. In a pelvic tilt, your lower back does not leave the floor.
Seated Lower Back Rotational Stretch

A lower back rotational stretch often reduces tension near the lower spine. This is also a great stretch when working at a desk all day. To perform:

• Sit on a stool or an armless sturdy chair.
• Cross your right leg over the left leg.
• Brace your left elbow against the outside of your right knee and slowly rotate to the right to stretch out the side.
• Avoid overstretching and only twist as far as your range of motion allows.
• Hold this position for about 10 seconds.
• Repeat on the other side.

Child's Pose

Child's pose stretch is one of the best exercises for lower back pain. It helps relieve tension in the lumbar spine and opens up the hips. To perform:

• Start on hands and knees with hands directly below your shoulders.
• Knees should be slightly wider than your hips.
• Slowly sit back onto the heels while reaching forward with your arms.
• Rest your forehead on the floor.
• Try to lengthen your back as much as possible, but avoid overstretching.
• Hold this stretch for up to 30 seconds.

Cobra Stretch

A cobra stretch is a pose used in yoga that can help improve abdominal flexibility and strength. To perform:

• Lie on your stomach with your face towards the ground.
• Place your hands about shoulder-width apart just in front of your hips.
• Slowly push your hands into the ground while continuing to press your hips into the floor.
• Lift your chest off of the floor while arching your back.
• Hold this position for about 10 seconds and gently lower your torso back to the ground.
• Repeat about 3 to 5 times.

How to do Stretches for Lower Back Pain

When stretching your lower back, following a few best practices is important. For example, if you develop sudden pain when stretching, speak to a professional to determine if that stretch should be avoided. A physical therapist may also recommend specific exercises.

Try incorporating different stretches into your gentle stretching routine, such as a lower back rotational stretch, forward flexion stretch, and abdominal strengthening exercises such as the cobra stretch.

Additionally, consider the following tips:

• Gentle stretching is best for avoiding back injuries
• Stretch slowly when doing flexion stretches
• Gradually increase the range of motion to avoid overstretching
• Aim to hold each stretch for about 30 seconds
• Incorporate deep breathing for further relaxation.
• Try stretching after muscles are warmed up, such as after walking for a few minutes
• Be consistent and stretch daily

Summary

Flexibility exercises, such as lower back stretches, are a great way to reduce stress, muscle tension, and soreness in the lower back. Ongoing pain should be examined by a professional to determine the underlying cause and best treatment path to relieve pain.

If you have any questions about lower back pain or would like to schedule a consultation, contact the pain experts at Advance Spine and Pain today online or at 480-573-0130

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References

1. Lower Back Pain What Could it Be? Johns Hopkins Medicine. (n,d.) https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/lower-back-pain-what-could-it-be#:~:text=In%20many%20cases%20lower%20back,worse%20as%20time%20goes%20by

2. Back Pain. National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023). https://www.niams.nih.gov/health-topics/back-pain

3. The Lancet: New Study Shows Low Back Pain is the Leading Cause of Disability Around the World. National Institute for Health Metrics and Evaluation. (2023). https://www.healthdata.org/news-events/newsroom/news-releases/lancet-new-study-shows-low-back-pain-leading-cause-disability

4. Lower Back Pain What Could it Be? Johns Hopkins Medicine. (n,d.) https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/lower-back-pain-what-could-it-be#:~:text=In%20many%20cases%20lower%20back,worse%20as%20time%20goes%20by

5. Back Exercises in 15 Minutes a Day. Mayo Clinic. (2023). https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859