Stretches for Lower Back Pain: How To Stretch The Lower Back

There are three main spinal sections: cervical (neck), thoracic (middle/upper back), and lumbar (lower back). When the lower back gets stiff, it can become painful, and a lack of movement can be a causative source. Stretching, particularly gentle stretches, can help alleviate stiffness and pain, keep the lower spine and its surrounding muscles strong, loose, and flexible.

The lower back (lumbar spine) is important because it supports the thoracic and cervical sections above and bears the brunt of the body’s weight. Knowing how to stretch the lower back can help keep the spine and its surrounding muscles loose, strong, and flexible.

Let’s start our discussion of effective stretches for lower back pain by first expanding on the lumbar spine’s role, and common causes of lower back pain.

Stretches for Lower Back Pain: How to Stretch The Lower Back

The Lumbar Spine and Lower Back Pain

The spine’s natural curvatures make it stronger, more flexible, and better able to absorb/distribute mechanical stress.

The spine is made up of vertebrae (bones) stacked on top of one another in a straight and neutral alignment, and all of these vertebrae, plus the core muscles, work together to maintain the spine’s natural curvatures and alignment. When performing stretches, it is important to begin from a proper starting position to ensure correct form and effectiveness.

The lumbar spine is the lower portion of the back that starts at the last thoracic vertebra (T12) and ends at the top of the sacrum (triangular-shaped pelvic bone).

While most people have 5 lumbar levels (L1-L5 vertebral bodies), some have 6, and the lumbar spine’s natural and healthy spinal curve bends inward towards the body’s center in a C-shaped curve, known as lordotic (lordosis). Curves that bend outwards, away from the body’s center are known as kyphotic (kyphosis).

Intervertebral discs are key structures of the spine; they sit between adjacent vertebrae providing structure, flexibility, and act as the body’s shock absorbers.

The discs are made of a tough outer layer and a soft gel-like interior. It’s often the spinal discs that are the first structures to show signs of deterioration, and unhealthy discs can become desiccated, bulging or herniated.

Common Causes of Lower Back Pain

There are many different causes of back pain, one of which is when the lower spine’s lordosis becomes over-or under-pronounced, meaning the lumbar spine has lost its healthy natural curvature and is replaced by an unnatural curve that can disrupt the spine’s overall biomechanics.

There are also a number of spinal conditions, including scoliosis, that involve a loss of the spine’s healthy curves and the development of unhealthy ones.

Lower back pain can range in severity from mild and intermittent to chronic and debilitating, and as the spine has to support the weight of the body’s trunk and the spinal sections above, it’s the section most likely to experience pain and discomfort.

In addition, nerve-related back pain is known as one of the most debilitating forms of back pain, so pain levels often depend on the degree of nerve involvement.

Sciatica, for example, is a condition that involves pain felt along the pathway of the sciatic nerve that starts in the lower back, extends down the buttocks, legs, and into the feet.

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When the sciatic nerve is exposed to uneven pressure, nerve roots can become irritated, causing pain that can feel like tingling, electric-shocks, numbness, or weakness.”

Some of the most common causes of lower back pain include muscle strain, lumbar degenerative disc disease, a herniated lumbar disc, lumbar spinal stenosis, sacroiliac joint dysfunction, isthmic spondylolisthesis, facet osteoarthritis, or a compression fracture.

To be clear, no lower back stretches should be attempted as a remedy for pain relief until the underlying cause of the pain has been diagnosed and treated effectively; that way, stretches can be prescribed to address the specifics of a patient’s pain and condition.

It’s particularly important to be prescribed specific stretches by a specialist when a structural condition like scoliosis is the cause of lower back pain, as certain movements/activities/stretches can exacerbate the complex spinal condition.

If prescribed by a medical professional, condition-specific stretches can be a valuable and safe means of noninvasively addressing lower back pain. If any of the stretches make your pain worse, it’s crucial to stop immediately and consult a doctor.

So what types of stretches for lower back pain are known to be the most effective at stretching the lower back?

Preparing for Stretches

Before diving into any stretching routine, it’s crucial to prepare both your body and mind. Start by finding a quiet and comfortable space where you can stretch without distractions or interruptions. This will help you focus and get the most out of your stretching session.

Wear loose, comfortable clothing that allows for a full range of motion. Tight or restrictive clothing can hinder your movements and make stretching less effective. Also, remove any jewelry or accessories that might get in the way or cause discomfort during your stretches.

Consider using a yoga mat or another non-slip surface to prevent slipping or falling. This will provide a stable base for your stretches and help you maintain proper form.

Before you begin, take a few deep breaths to calm your mind and relax your muscles. This will help you ease into your stretches and make the experience more enjoyable and effective.

3 Stretches for Lower Back Pain

While there is a wide range of stretches for lower back pain to choose from, not all are created equal; the following are 3 popular, effective, and noninvasive stretches for lower back pain that can help stretch and strengthen the lumbar spine and its surrounding muscles.

1) The Child’s Pose

The child’s pose is a popular traditional yoga pose that gently stretches the gluteus maximus, thigh muscles, and the spinal-extensor muscles.

When performed as prescribed, the stretch can help reduce pain and adverse spinal tension along the spine, neck, and shoulders; while the spine has distinct sections, each is dependent upon the health of the others, so reducing spinal tension along the upper spine can also work to relax and loosen tight lower-back muscles.

Loosening muscles and relieving tension facilitates flexibility and optimal circulation around the spine.

Steps for child’s pose

1. Place hands and knees on the ground and rock backwards through the hips to sit on the heels.
2. Hinge forward at the hips as you rock forwards and walk the hands out in front in extension.
3. Touch the stomach to the thighs.
4. Extend the arms alongside the body, or in front of the body, with the palms facing up.
5. Focus on breathing and relaxing, particularly focus on areas of the body that are tense and/or tight.
6. Hold the pose for up to 1 minute and repeat throughout the day as stiffness increases, or between other stretches.

2) Knee-to-Chest Stretch

The knee-to-chest stretch can help relax the hips, glutes, and thighs while relaxing the body.

Stretches that open up and work the hips are known as hip flexor stretches and offer many benefits: increased hip flexibility, a longer stride, decreased swayback (excessive inward spinal curvature), and reduced lower back, hip, groin, and/or knee pain.

Steps for knee-to-chest stretch

1. Lie flat on the back with both knees bent and straight on the floor.
2. Pull the right knee up and into the chest, using your hands to clasp around the back of the thigh or front of the shinbone.
3. Keep the left leg extended straight and flat on the floor.
4. Focus on breathing and releasing tension.
5. Hold pose for up to 1 minute.
6. Repeat with the left leg.

3) Piriformis Stretch

The piriformis muscle is found deep in the buttocks, and stretching this muscle can help reduce pain and/or tightness in the buttocks and/or lower back.

The large and powerful muscle facilitates hip flexibility and stability and, along with the other hip rotators, turns the hips and upper legs during movement; keeping the large muscle loose with a piriformis stretch can have many benefits.

Hip rotators that are kept strong and flexible facilitate optimal hip- knee-joint alignment; they also stop the knee from suddenly twisting and getting injured during certain movements.

So a strong and flexible piriformis muscle is not only needed for healthy hips, but also plays a role in how well additional hip rotators function and protect the hip and knee joints from injury.

Piriformis stretch steps

1. Lie down with both knees bent and back and feet flat on the floor.
2. Place the right ankle at just above the knee of the left leg.
3. With the hands behind the left thigh, pull upwards toward the chest until a stretch is felt.
4. Hold for up to 1 minute.
5. Alternate legs.

Tips for Stretching with Lower Back Pain

If you have lower back pain, it’s essential to approach stretching with caution and care. Start slowly and gently, gradually increasing the intensity and duration of your stretches as your body becomes more accustomed to the movements.

Listen to your body and stop immediately if you experience any sharp pain or discomfort. Stretching should never be painful; it should feel like a gentle pull or stretch in the muscles.

Focus on gentle, controlled movements, avoiding any jerky or bouncy actions that could exacerbate your pain. Use deep breathing techniques to help relax your muscles and reduce tension. Breathe deeply and steadily, allowing your breath to guide your movements.

Consider consulting with a physical therapist or healthcare professional to develop a personalized stretching plan tailored to your specific needs and condition. They can provide valuable guidance and ensure that you are performing the stretches correctly and safely.

Common Mistakes to Avoid

One of the most common mistakes people make when stretching is bouncing or forcing their way into a stretch. This can cause injury or exacerbate existing pain, especially in the lower back. Instead, focus on slow, controlled movements and ease into each stretch gradually.

Another mistake is holding your breath while stretching. This can lead to dizziness and lightheadedness, making the stretching session less effective. Remember to breathe deeply and steadily throughout each stretch.

Failing to warm up before stretching can also lead to muscle strain and injury. Take a few minutes to do some light cardio or dynamic movements to get your blood flowing and muscles warmed up before you start stretching.

Not listening to your body and pushing through pain can cause further damage and prolong recovery. If you feel any sharp or intense pain, stop immediately and reassess your technique or consult a professional.

Finally, neglecting to stretch regularly can lead to decreased flexibility and increased muscle tension. Make stretching a consistent part of your routine to maintain flexibility and prevent muscle tightness.

By avoiding these common mistakes, you can ensure that your stretching routine is safe, effective, and beneficial for your lower back health.

Conclusion

Knowing how to stretch the lower back effectively can be helpful for those suffering from lower back pain; however, it’s equally important to first determine the underlying cause of the pain.

While there are no treatment guarantees, in terms of treatment efficacy, there is a big difference between treating a symptom, or the underlying condition itself.

It’s also important to ensure that any stretches attempted are first cleared by a medical professional so they can be customized to address important patient/condition characteristics, and to ensure they don’t exacerbate any symptoms.

There are many reasons lower back pain can develop including muscle strain, intervertebral disc issues, and a variety of spinal conditions, including scoliosis.

Once the underlying cause has been determined, when combined with other forms of proactive treatment, stretches for lower back pain can help with pain relief, strengthening the spine, and its surrounding muscles.

As the spine’s very design is based on movement, many of its parts, such as its intervertebral discs, depend on movement to increase circulation in the area: the means by which the discs absorb nutrients.

By keeping the spine’s surrounding muscles as loose and flexible as possible, tight and stiff muscles can be prevented, which is a common cause of muscle strain/injury and back pain.

Healthier muscles are also better able to provide the spine with crucial support/stabilization.

Some popular and effective stretches for lower back pain include the child’s pose, knee-to-chest stretch, and the piriformis stretch.

Knowing how to stretch the lower back can be a noninvasive strategy for managing lower back pain, keeping the spine strong and flexible, and its surrounding muscles loose and strong.

Here at the Scoliosis Reduction Center®, I have treated a wide range of spinal conditions, many featuring lower back pain as the main patient complaint, and by addressing the pain’s underlying cause with proactive treatment, we can make a big difference to patients’ quality of life.