8 Easy Stretches to Alleviate Lower Back Pain

Understanding Lumbar Pain: Exploring Lower Back Discomfort

Lower back pain can happen when the muscles and bones in your lower spine get hurt. Your muscles and bones help you move and give your body shape and support. They include muscles, bones, tendons, ligaments, and other tissues that hold everything together.

Certain muscles, like the hamstrings in the back of your thighs and the hip flexors, are important for keeping your spine's curve just right. If these muscles get too tight, they can also cause lower back pain.

Usually, minor lower back pain goes away on its own within a few days or weeks. When it sticks around for 12 weeks or more, it's called chronic lower back pain.

You can prevent or reduce lower back pain by:

• Doing regular exercise and stretching
• Avoiding lifting heavy things that strain your back
• Keeping a healthy weight
• Wearing comfy shoes that fit well
• Quitting smoking if you smoke

This article shows eight stretches for lower back pain that don't need much or any special equipment.

• Knee-to-chest stretch

The knee-to-chest stretch can help ease lower back pain by stretching and relaxing the muscles there.

Here's how to do it:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Use both hands to grab your right lower leg just below the knee.

3. Gently pull your right knee towards your chest while keeping your left foot on the floor.

4. Hold this position for 30–60 seconds.

5. Release your right leg and return to the starting position.

6. Repeat with your left leg.

7. Do this stretch 3 times for each leg.

To make it a bit more challenging:

1. Bring both knees towards your chest at the same time for 15–20 seconds.

2. Rest for 30 seconds and repeat this 3 times.

• Cat-Cow

Cat-Cow is a yoga exercise that can make your lower back and core muscles more flexible and release tension.

Here's how to do Cat-Cow:

1. Start on your hands and knees, making sure your knees are a bit apart. This is your starting position.

2. Arch your back upwards by pulling your belly button towards your spine, letting your head drop forward. This is called the cat pose.

3. Hold this position for 5–10 seconds. You should feel a gentle stretch in your lower back.

4. Return to the starting position.

5. Lift your head up and allow your pelvis to fall forward, curving your back downward towards the floor. This is the cow pose.

6. Hold this position for 5–10 seconds, then return to the starting position.

7. Repeat the Cat-Cow movement 15–20 times.

You can also do this exercise while sitting in a chair with your feet flat on the floor and your hands on your knees. This way, you can do a few stretches even at work.

• Trunk rotation

Rotating your trunk (or torso) can help ease tension in your lower back and strengthen your core muscles, which include your abs, back muscles, and pelvis muscles.

Here's how to do a trunk rotation:

1. Lie on your back and bring your knees up toward your chest so your body is shaped like you're sitting in a chair.

2. Stretch your arms out to the sides, palms down on the floor.

3. Keep your knees together and gently roll both bent knees over to your right side. Hold this position for 15–20 seconds.

4. Return to the starting position, then repeat the rolling movement to your left side and hold for 15–20 seconds.

5. Repeat this sequence 5–10 times on each side.

This exercise is great for your lower back and core muscles, and it's simple to do at home.

• Seated hamstring stretch

Having tight hamstrings is often linked to lower back pain and injuries. This stretch helps loosen your hamstrings and eases tension in your back. If your lower back hurts, try this stretch using a towel to ease the pain.

Here's how to do it:

1. Sit on the floor with one leg straight out in front of you.

2. Wrap a towel around your foot near the heel.

3. Slowly lean forward from your hips, bringing your belly toward your thigh.

4. Keep your back straight and hold the towel to pull yourself closer to your leg.

5. Stop when you feel a gentle stretch in your lower back and the back of your leg.

6. Hold this position for 10 seconds, then relax for 30 seconds. Repeat this three times.

7. Adjust the stretch by holding the towel closer to or farther from your foot to increase or decrease the intensity.

As you get more flexible, you can hold the stretch longer or shorten the rest time between stretches. This can help improve your flexibility and reduce discomfort over time.

• Belly flops

Imagine you're trying to give your lower back a break and feel more relaxed, just like when you use a bridge to support a weight. With the belly flop method, you can achieve a similar effect by using a rolled-up towel or blanket.

Here's how you can do the belly flop:

1. Roll up a towel or blanket lengthwise.

2. Place the rolled towel or blanket flat on the ground in front of you.

3. Lie down on your stomach with the towel or blanket positioned under your hips.

4. Let your body completely relax. You can turn your head to the side for comfort.

5. Stay in this position for 1–2 minutes, and you can repeat this 1–3 times. Take a break of 30–60 seconds between each repetition.

This technique helps ease the tension in your lower back and provides a soothing effect.

• Supported bridge

To do the supported bridge exercise, you'll need a foam roller or a firm pillow. This exercise helps relieve pressure from your lower back by giving it some gentle elevation and support.

Here's how to do it:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Lift your hips up and slide a foam roller or a firm pillow underneath them.

3. Let your body completely relax onto the floor and the foam roller or pillow.

4. Hold this position for 30 to 60 seconds, and then repeat it 3 to 5 times. Take a break of 30 to 60 seconds between each set.

• Flexion rotation

The flexion rotation exercise helps stretch your lower back and buttocks.

Here's how to do it:

1. Lie on your right side with both legs straight.

2. Bend your left leg and bring your foot behind your right knee.

3. Hold your left knee with your right arm.

4. Place your left hand behind your neck.

5. Slowly twist your upper body backward by touching your left shoulder blade to the floor. You should feel a gentle stretch in your lower back.

6. Repeat this twist 10 times, holding each stretch for 1–3 seconds before slowly coming out of the twist.

7. Repeat steps 1–6 on your left side.

• Pelvic tilt

The pelvic tilt is a helpful exercise to ease tightness in your back muscles and keep them flexible.

Here's how you can do the pelvic tilt:

1. Lie on your back with your knees bent and feet flat on the floor. You can place your hands near the base of your head or keep them by your sides.

2. Your lower back will naturally lift slightly off the floor due to the curve of your spine.

3. Gently arch your lower back by pushing your stomach out while keeping your core steady.

4. Hold this position for 5–10 seconds, then relax.

5. Next, push your pelvis up slightly towards the ceiling while tightening your abdominal and buttock muscles. You should feel your lower back pressing into the floor, but your pelvis should not lift off the floor.

6. Hold this position for 5–10 seconds, then relax again.

7. Aim to start with 10–15 repetitions each day and gradually increase to 25–30 repetitions over time.

Takeaway

Doing regular exercise and stretching can be really helpful in reducing and preventing lower back pain.

When you stretch, especially focusing on muscles like your abs (abdominals) and the muscles at the back of your thighs (hamstrings), it can loosen up the tightness in your lower back. Some simple stretches like trunk rotation, pelvic tilt, and supported bridge can be good exercises to try if you're dealing with ongoing back pain. These moves can help calm down the pain you feel.

Disclaimer: 

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Corrections to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or products you obtain through this article or others.