Loosen up with these 5 stretches for lower back pain

In our technology-dependent society, it’s extremely common to experience neck and back pain. Activities like working on the computer, watching TV and using your mobile device often mean poor posture, prolonged sitting and less movement—and that can lead to negative effects on your back. 

The good news is that most back pain is muscular in nature, and up to 80% of people will find relief from back pain with conservative treatments, such as physical therapy and pain management. You can also explore options for your back pain—from the comfort of your home—with the Virtual Back and Neck Care program.

If you have mild or moderate low back pain with no other symptoms, stretching, range of motion exercises and core exercises are a good place to start.

What stretches help lower back pain?

Stretching exercises that focus on increasing your range of motion and flexibility can help lower back pain. It’s important that you don’t focus on one stretch or one area of your back but also work the muscles in your core, hips and legs.  

Many people don’t realize how important core strength is to their lower back, or they may skip working out the muscles in their legs, which can increase back pain. Your lower back is at the center of your body, so you want to make sure everything that connects to it is properly conditioned, too.

Best stretches for lower back pain

When it comes to choosing the right stretches for your lower back pain, everyone is going to be different. There are dozens of stretches and exercises that could help, but some people may need to work certain areas more than others. If you need guidance on the best stretches for you, work with a physical therapist to create a plan.

Here are a few common stretches to get you started—but remember to start slow. If you’re still building your range of motion and level of flexibility, you don’t want to cause an injury that might lead to more back pain instead of reducing it. Talk with a professional if you need help learning how to do these stretches safely.   

Cobra pose

This yoga pose is a great way to strengthen your core, stretch several muscles at once and improve flexibility in your back. Focus on extending your spine as you do the cobra pose. 

1. Lie face down on the ground with your toes pointed out, your hands flat on the ground and your elbows bent.
2. Gently push your head and chest up off the ground using your hands, squeezing your shoulder blades together and arching your chest and back.
3. Keep your hips and legs flat on the ground.
4. Hold the position for a few seconds and then lower yourself back down.

Hamstring stretch

Your hamstrings are a group of muscles on the back side of your thighs. When these muscles are tight, it can add pressure to your lower back. Use this stretch to help relieve the tension.

1. Sit on the floor with one leg straight in front of you. Place your other leg bent out on the ground with your foot flat against the knee of the straight leg.
2. Hold two ends of a towel or band and wrap the middle around the foot of your straight leg.
3. Slowly bend forward, bringing your chest closer to your legs. This should create a minor tension in the back of your thigh.
4. Hold for 10 seconds, rest and repeat a few times. Then, follow the steps with the opposite leg.

Figure 4 hip stretch

If your hip muscles are tight, it can lead to pain and tension all the way up your back. Sometimes called a reclined hip stretch or Piriformis stretch, this stretch relieves tension in your hips.

1. Lie down on your back with both legs bent at the knees and your feet flat against the floor.
2. Place the ankle of one leg on top of the knee of the other leg, creating a “figure 4.”
3. Put your hands around the thigh of your bottom leg and gently pull both legs back toward your chest. You’ll feel a stretch in your buttocks and hips.
4. Hold for 30 seconds. Then, rest and repeat a few times.

The bridge

The bridge stretch is option to not only release tension in your lower back and hips, but it can also stretch muscles in your chest, abdomen and thighs.

1. Lie on your back with your arms at your side and bend both knees so that your feet are flat on the ground.
2. Keep your knees and feet the same distance apart as your hips.
3. Use your feet and arms to press into the floor and slowly lift your hips and lower back up, creating a “bridge” with your back.
4. Hold for 30 seconds and then carefully lower your hips back to the floor. 

Child’s pose

Commonly used in yoga, the child’s pose stretches the lower back and hips. You can use it to promote relaxation and ease muscle tension.

1. Start by kneeling on the ground with your knees in line with your hips.
2. Reach your arms straight out with your palms down and slowly bend down, letting your hips rest on your heels.
3. Continue to lower your arms and chest to the floor and press them toward the ground to increase the stretch in your lower back and hips.
4. Hold for up to a minute.

When to see a doctor about lower back pain

While many cases of low back pain are caused by muscle tension or muscle spasms, it’s important to know the signs that your back pain might have another cause. If you’re having back pain along with neurological symptoms, you’ll want to have a full workup with a doctor before starting any exercises or stretches.

Talk to your doctor if you have:

• Radiating leg pain
• Weakness or numbness
• Coordination or balance issues
• Bowel or bladder issues
• A known spine condition, like spinal cord compression, tumor or vascular issue
• Back pain so severe that it’s limiting movement
• Back pain that isn’t getting better with stretching or physical therapy

Even if your doctor finds a spine condition on imaging tests, some people can minimize or delay the need for surgical intervention through conservative treatments. With options like exercises and stretching, non-steroidal anti-inflammatory drugs, or pain management treatments, many people are back to feeling better within eight weeks.

No matter your treatment plan, learning the stretching and strengthening exercises that work for you can support your back health in the long term. By focusing on good posture, range of motion and flexibility, you can more effectively manage lower back pain for the rest of your life.

Curious about virtual back and neck pain care? Schedule an appointment to get started.