Lower back pain is one of the most common health conditions in the world, affecting the majority of adults at some point in their lives. 

While medication is certainly an effective way to treat pain in your lower back muscles, it is not a long-term solution. When it comes to lower back pain, it’s important to try other approaches aside from (or in addition to) medication.

Gentle stretching is an excellent way to promote lower back pain relief. Not only is it free of harmful side effects, but it may also go a long way in promoting general well-being. 

This guide from HealthTap explains why stretching helps with lower back pain and provides instructions for seven popular lower back stretches. 

Can stretching help with lower back pain? 

Stretching can be an effective way to prevent and manage lower back pain. A large portion of lower back pain complaints result from pain in the structures surrounding the spine. 

With age, the spine's structures — muscles, joints, ligaments, and spinal discs — begin to lose their elasticity. As a result, the lower back’s range of motion decreases, leading to inflammation and pain. 

Studies show that stretching is moderately effective in relieving back pain. Stretching may be effective for several reasons. 

First, it can reduce stiffness, leading to greater range of motion. Stretching can allow someone to move more and experience quicker healing. On the other hand, not getting enough movement can delay healing. 

Stretching may also help to improve posture and reduce pressure on the lower back. Poor posture can also make other muscles overcompensate, making the muscles tight and stiff. 

Designing a stretching program can be an effective way to manage low back pain. 

How do you design a stretching program?

Before developing a stretching program, it’s important to check with a primary care provider. They can advise patients about the proper stretches for certain low back pain conditions. In addition, they can monitor their patients to ensure their stretching program is safe for them and does not cause further injury. 

A primary care doctor may recommend seeing a physical therapist. Physical therapists are especially skilled in designing stretching programs for patients. After obtaining their patient’s medical history, a physical therapist will thoroughly assess their patient’s movements, plus any decreased range of motion associated with low back pain. 

An assessment can help them advise against certain stretches that may exacerbate pain. After completing their review, physical therapists can design a tailor-made program that includes exercises, instructions, and the number of repetitions. 

A physical therapist can include three types of stretches in a stretching program: 

• Static stretching ⁠
  ⁠This type of stretching keeps muscles in one position for a certain period — usually up to one minute. Static stretching is a “traditional” type of stretching most effective after physical activity when the muscles are warmed up. 
  
• Dynamic stretching ⁠
  ⁠Also known as active stretching, dynamic stretching involves moving body parts through a certain range of motion. As such, dynamic stretching doesn’t hold muscles in a certain position. Unlike static stretching, this is a great way to warm up before any physical activity. 
  
• Proprioceptive neuromuscular facilitation (PNF) ⁠
  ⁠PNF involves alternating between a stretch and a muscle contraction. Its main purpose is to help patients to improve their range of motion. The technique is quite complex, contracting muscles against resistance while they’re in a stretched-out position.

A physical therapist can provide in-depth education on the stretching types outlined above while creating an individualized stretching routine.

Of course, there are other types of stretching. Many forms of exercise incorporate stretching techniques, such as yoga (of which there are many different types), tai chi, and qigong. Many of these stretching techniques use sequenced movement, which can provide the benefits of mindfulness and reduced stress.

For those who decide to develop a stretching program after consulting a physician or physical therapist, there are many stretches to consider. The next section covers some popular stretches for lower back pain. 

Seven lower back stretches to get relief

1. Child’s pose 

Child’s pose is a traditional yoga pose. It gently stretches the back, gluteus maximus, hip flexors, and arms. It can help to relieve inflammation, tension, and pain all along the spine. 

Follow these steps to do child’s pose: 

1. Begin in a starting position: kneel on the knees with the arms extended forward.
2. Sink back on the hips and rest on the heels. 
3. Fold forward at the hips with your back flat, and walk the hands out as far as they go.
4. The stretch should go all along the spine. 
5. Hold the position and breath deeply, focusing on relieving tension. 

Those with knee issues can experience trouble with child’s pose. Anyone with knee injuries should consult their doctor before attempting the child’s pose stretch.

2. Cat-cow

Cat-cow is another gentle pose from yoga, making it an ideal stretching exercise for beginners. This stretch targets not only the lower back but also the chest, neck, and shoulders by alternating between flexion and extension of the spine. 

Here’s how to do it: 

1. Come onto all fours on a mat, forming a tabletop position with your back straight.
2. Check alignment to make sure the wrists are directly under the shoulders. 
3. Inhale, filling the belly with air and curving the spine while looking up, bringing your shoulder blades together. 
4. Next, exhale, tucking the chin into the chest and arching the spine.
5. Alternate between steps three and four for as long as feels comfortable. 
6. Make sure to link the changes between postures with the breath. 

Some people may experience wrist issues, which can make this pose painful. Instead of placing the hands directly under the shoulders, it’s possible to try moving them forward to see if the discomfort subsides. For those with knee problems, one modification could be to place a cushion under the knees for support. 

It’s best to stop the stretch and consult a physician if any wrist or knee pain persists.

3. Knee-to-chest stretch

This simple stretch releases tension in the hips, thighs, and glutes. 

Here’s how to perform this stretch: 

1. Lie on a mat with the knees bent and feet flat on the floor. 
2. Keeping the left knee bent, draw the right knee into the chest, clasping the hands behind the thighs. 
3. Make sure the lower back remains on the floor.
4. Hold the stretch while breathing deeply and releasing any muscle tension.
5. Repeat this stretch with the opposite leg. 

Those with significant low back pain can place a cushion under their lower back for extra padding. It’s best to stop the stretch and consult a physician if low back pain persists while completing the knee-to-chest stretch.

4. Piriformis stretch 

This stretch targets the piriformis muscle, which is located deep inside the buttocks. If this muscle becomes tight, it can trigger irritation in the lower back, leading to pain. For this reason, stretching this muscle is an excellent way to get some lower back pain relief. 

To stretch the piriformis muscle, follow these steps: 

1. Lie on a mat with the knees bent and feet on the floor. 
2. Cross the left ankle over the top of the right thigh.
3. Place the hands behind the right thigh and pull up the right leg towards the chest.
4. The stretch should create an immediate stretch in the left glute. Go only as far as feels comfortable. 
5. Hold this position for up to one minute.
6. Don’t forget to perform this stretch on the opposite side.

5. Seated spinal twist 

The seated spinal twist is a simple exercise that can be done virtually anywhere, such as in the office. 

Twisting the torso not only engages the entire back but can also help strengthen the core — a necessary component of a strong and healthy back. 

Follow these steps to do a seated spinal twist:

1. Sit on a mat with both legs extended.
2. Bend the right knee and place it outside the left thigh.  
3. Place the right hand behind for support. 
4. “Hook” the left elbow to the outside of the right knee. 
5. Begin slowly twisting to the right side, looking back towards the mat. 
6. Hold this pose for as long as feels comfortable, and repeat on the left leg. 

6. Pelvic tilt 

A pelvic tilt may strengthen the abdominal muscles, providing better posture support. Poor posture is a common cause of back pain. This stretch may also help to release tension in the glutes and hamstrings.

Here’s how to do it: 

1. Lie on a mat with both knees bent and feet flat on the floor.
2. Press the back against the floor while engaging the abdominal muscles. 
3. Hold this stretch for as long as feels comfortable.
4. Release, take a few deep breaths to relax, and repeat several more times. 

7. Sphinx stretch

The sphinx stretch is a gentle stretch that engages the chest, buttocks, hamstrings, and the entire back. 

Here’s how to do it: 

1. Lie on the stomach with elbows under the shoulders and the hands extended out in front. 
2. Set feet shoulder-width apart. 
3. Using the hands, peel the chest off the floor, looking up towards the ceiling. 
4. Breathe deeply while contracting the abdominals.
5. Hold this pose for as long as feels comfortable.
6. Take a break and repeat this stretch several more times. 

Tips for stretching for lower back pain 

Stretching tends to be gentle, which makes it safe for many patients with lower back pain. However, it’s best to stretch under a healthcare provider’s supervision, and follow these tips to make the experience as safe as possible.

• Cushioning for added support ⁠
  ⁠Floor stretches can be uncomfortable for many people. It’s always a good idea to use cushioning for the knees, elbows, and lower back. Something as simple as a rolled-up towel can provide cushioning. 
  
• Never force a stretch
  Forcing a certain body part into a painful stretch can lead to an injury. A stretch should feel challenging but never painful. If extreme discomfort is present, the stretch is too deep. 
  
• Take it slow ⁠
  ⁠Coming into a stretch too fast may lead to muscle strain. Coming into a stretch should always be a slow and gentle process. 
  
• Hold for at least 15 seconds ⁠
  ⁠Patients can hold each stretch for at least 15 seconds to lengthen the muscles. A patient can hold a stretch for up to five minutes if it feels comfortable.
  
• Breathing can help with going deeper ⁠
  ⁠While forcing a stretch isn’t good, it’s still important for stretches to be challenging. Exhaling after taking a deep breath can help to go deeper into a stretch.  

Finding relief for lower back pain with HealthTap 

Although medication and surgery are sometimes effective ways to manage low back pain, less intensive treatment options can usually be tried first. Stretching is a gentle therapy that is safe, effective, and free of major side effects. 

HealthTap can connect you with a primary care provider to prepare a personalized treatment plan if you suffer from lower back pain. Using our virtual platform, you can attend your appointment from the comfort of your home. 

Schedule your visit today.