5 Stretches for Lower Back Pain

Everyone experiences lower back pain from time to time. Maybe you moved too quickly or lifted something heavy with improper form. Back pain shouldn’t be ignored, as it’s a key reason many people seek out physical therapy. A physical therapist can not only help relieve your discomfort but also identify ways to prevent it from returning. Incorporating 5 stretches for lower back pain into your routine can also improve flexibility and reduce tension, helping you stay pain-free.

Why am I Having Lower Back Pain?

One of the first steps is to understand why you have lower back pain. It’s not a normal part of aging, though it is more likely to happen as you get older. In some situations, you may have muscle tightness due to limited strength in those muscle groups. Other times, you may have a bulged or herniated disc that can be inflamed, causing pain that seems to shoot from one area to the next. Some people suffer from lower back pain because of sciatic nerve damage or due to poor posture.

If you’re unsure what’s causing your pain, set up an appointment with your doctor or a physical therapist to gain more insight into what’s happening. If you have recently suffered a back injury after a fall, car accident, or sports injury, you definitely don’t want to progress with any therapy until your physical therapist tells you to do so.

5 Stretches to Relieve Lower Back Pain

The following are some of the best ways to stretch your lower back to reduce the chronic pain you have. With a few of these each day, you’re more likely to reduce the difficulty of movement, decrease pain, and feel more capable of going through your day without aches and pains.

1. Child’s Pose

The child’s pose is one of the most common yoga poses for stretching your lats and gluteus maximus. It can also reduce the discomfort you feel in your spinal extensors, which are some of the most common areas of lower back pain. It also helps to reduce inflammation and loosen muscles up the entire spine. As it does, it reduces the tension in your lower back muscles, too.

To do the child pose, kneel on a mat. Then, sit backward so you are sitting on your heels. Once you do that, place your arms on either side of your legs. Then, rest your head on the floor in front of you, bending your body forward. You’ll feel the stretch right away.

Modifications

If you’re in need of some extra support with this exercise, you can position a towel rolled up like a tube just under your thighs. That will give you a bit more comfort as you bend forward.

2. Knee-to-Chest Stretch

The knee-to-chest stretch is an excellent way of opening up your hips and stretching your back muscles. To do this, lay on your back with both of your knees bent upward. Keep your feet pointing upward. Then, draw one knee up toward your chest. As you do this, place your hands on the back of your thigh or at the shinbone for support. Hold for about 30 seconds, release, and then do the same thing with the other leg.

Modifications

If you find this exercise difficult, you can position something under your head for a better alignment. You can also place a towel wrapped around the leg.

3. Pelvic Tilt

One way to reduce pain in your lower back is to build up muscle strength in your core. This exercise also adds strength to your hamstrings, which can be helpful for those who spend a lot of time on their feet each day.

To do this exercise, lay on your back and bend your knees upward. Keep your feet flat on the ground in front of you. Then, place your arms at your sides with your palms down. Once you relax, engage your ab muscles and work to flatten your back against the floor. Hold the position for a few seconds and then release it, breathing out slowly. Repeat the process several times.

Modifications

If you find this exercise hard to do, try placing a small pillow or a rolled-up towel behind your lower back.

4. Cat-Cow

The cat-cow exercise helps to improve shoulder and neck pain, which can contribute to lower back pain. To do this, kneel on the ground and place your palms flat on the ground in front of you. Then, press your hands and feet down, inhale, and look up. This pushes your stomach out. Hold the position, exhale, and then bring your head down so that your back is now arching under your pelvis.

Modifications

Place your hands slightly forward beyond the shoulders if you are having trouble with this position. You can also place some cushioning under your knees.

5. Cobra Stretch

In this exercise, you’ll lay on your stomach with the top of your feet flat on the ground. Position your hands under your shoulders and push just the top part of your body upward, much like the position of a cobra. Keep your feet planted on the ground as you push your head upward to look above you. Hold and then lower yourself.

Modifications

To modify this position, place a rolled-up towel under your hips. This will give you a bit more leverage.

When to Seek a Professional

If you are struggling with lower back pain that limits you, or you have chronic pain that does not seem to improve, it is critical to seek out help. If the pain leaves you without the ability to move, make sure you get to your doctor as a first step.

At Rock Valley Physical Therapy, we recommend that you come in to see a physical therapist if you are developing lower back pain repeatedly or when you need to reduce the dull ache that you have after a long day. The key is to get in to get relief.

Reach out to us now to learn more about how physical therapy can help with your lower back pain. What you will find is that we can offer customized treatments to address any of your specific needs.