Lower Back Pain Stretches

Lower back pain may sneak up on you over time. Or maybe you were just in one too many car accidents. It’s hard to complain when it feels self-inflicted from too much time on the computer or behind the wheel. Yet, when you are kept from doing the things you love, it’s time to add some lower back pain stretches to your routine.

Lower back pain stretches aren’t a cure, but stretching can give you some temporary relief. Add the exercises that work best for you once or twice a day. If your pain increases or you are very sore, take time off and call your physical therapist at FYZICAL Therapy & Balance Centers in Mechanicsburg, PA.

Be careful and listen to your body. When you have pain, it is important not to push yourself too hard. Do the exercises that feel good and make you feel better. Move slowly and remember to keep breathing. Your breathing can tell you how things are going – stop exercising when you are out of breath. You should keep breathing easily and smoothly during all these lower back stretches.

Here are some lower back stretches to do at home or in between appointments at FYZICAL Therapy & Balance Centers in Mechanicsburg, PA.

Stretches for Low Back Pain Relief in Mechanicsburg

Cat/Cow Stretches

The dynamic movement of the cat/cow stretch moves your lower back muscles in two directions, helping to untie knots and soothe sore muscles. This lower back stretch is a great place to start your routine as it helps relieve stress and calm the mind.

When you feel like your body, and lower back need a break from the daily grind, set yourself up for the Chakravakasana (cat/cow) yoga pose. It helps strengthen your neck and back while working as a lower back stretch.

How to do the Cat/Cow Stretch for Lower Back Pain

• Start in the tabletop position with your hands and knees on the floor
• Stay square with your knees under your hips and your hands right under your shoulders
• Keep your spine flat and parallel to the ground
• Slowly, round your back, pushing upwards as you stretch – like cats stretch!
• Hold 5 secs
• Relax and let your abdomen move back down
• Gently arch and stretch your lower back
• Hold 5 secs.

Repeat for at least 30 secs, but as many as you can in 1 min is ideal

Child’s Pose

The Child’s Pose is a traditional pose that gently stretches your thighs, gluteus maximus, and spinal extensors – perfect for stretching out your lower back. In fact, a few Child’s Pose stretches help relieve pain and reduce the tension all the way up to your spine, to your neck, and across your shoulders.

Your lower back muscles should actively relax while you do this stretch. You’ll likely feel the circulation and flexibility immediately, helping to reduce your lower back pain.

How to do the Child’s Pose

• Put your hands and knees flat on the floor
• Slowly fold yourself back by moving your hips
• Rest your hips on your heels
• Hinge forward using your hips
• Walk with your hands in front
• Then, put your stomach on your thighs
• Palms up, extend your arms in front or beside you
• Breathe deeply
• Focus on the relaxing tension in your lower back
• Hold for up to a minute

For extra support, put a rolled-up towel on or under your thighs, widen your stance, or use a cushion under your forehead. Be comfortable as you release tension in your lower back and your whole body.

Add this lower back stretch between other stretches or stretch out your back anytime with this simple movement whenever you feel tight.

Supine Twist for Your Whole Back

The supine twist is a great lower back stretch that also unknots your glutes. Glutes often tighten up when you have low back pain, creating a vicious cycle of more pain. As you twist your back lying on the floor for support, you can slowly relax for a deep, rejuvenating rotation.

Aside from being an excellent lower back stretch, a supine twist stimulates digestion, opens and relaxes your chest, and improves the flexibility of your spine.

How to do a Supine Twist

• Lay flat on your back – knees bent, feet flat on the floor
• Extend your arms to the side to make a “T”
• Make sure your shoulders stay on the ground
• Gently roll your knees (together) to one side
• Hold 20 to 30 secs
• Return to the center and repeat rolling your knees to the other side.

If this lower back stretch feels too challenging, put a pillow under your knees for support as you twist.

Pelvic Tilt

Pelvic tilts are easy to add to your routine any time you lay down. Best done on a hard surface like the floor or a massage table, but a few pelvic tilts in bed can help stretch your lower back muscles. Pelvic tilts strengthen your abs which helps support your lower back in the longer term.

Pelvic tilts are ideal for relieving the tension in your lower back and building your glutes and hamstrings.

How to Do a Pelvic Tilt

• Flat on your back
• Bend both knees and keep feet flat
• Tighten your abs and push your back toward the floor (or table or bed)
• Keep breathing
• Hold for 10 secs
• Relax
• Take a few deep breaths

Do up to 3 sets of 5 repetitions at a time. Add some pelvic tilts to your daily routine for less tightness and pain in your lower back.

Supine Figure 4 Stretches for Your Whole Back

A classic Supine Figure 4 Stretch helps open your hips up and massage your lower back. This stretch helps a tight lower back by stretching your outer glutes and your piriformis. The 'Figure 4' is touted as one of the best stretches you can do, even without a sore back.

Because it targets your body’s largest muscle group, a series of Figure 4 stretches are specifically recommended for runners, weightlifters, and on rest days.

How to do a Supine Figure 4 Stretch

• Start lying your back with both knees bent and feet flat on the floor
• Lift one leg, flex your foot, and cross your ankle over your other thigh (like a “4”)
• Hold
• Breathe 10 to 15 times and switch to the other side

If you want more stretch, draw your knee in and use your hands to hold behind your thigh for more intensity.

Lateral Leg Raise

Weak hip abductor muscles make you unstable, which often causes low back pain. A side leg raise pushes your leg away from your midline, building strength and helping reduce lower back pain. With a better range of motion in your hips and better stabilization overall, your lower back is less likely to hurt, even if you sit for many hours each day.

Lateral leg raises work your muscles that help lift your leg to the side, away from your body, supporting your pelvis when you stand on one foot.

How to Do Standing Leg Raises

Standing leg raises are particularly versatile because you can do a set anywhere, even when standing around.

• Put your hands on your hips or have them resting in front of you
• Stand straight with your feet facing forward
• Lift one leg off the floor, keeping your foot flexed
• Inhale
• As you exhale, bring your leg back down to the floor
• Repeat 10 times
• Switch to the other side

Hang on to the back of a chair if you need extra support.

How To Do Supine Lateral Leg Raises

If you have trouble with your balance, you may prefer to do your leg raises while laying down. The leg raises use the weight of your legs to get results.

• Lying on one side, slightly bend your lower leg
• Suck your belly button in toward your back, engaging your core
• Raise your top leg, keeping your body still
• Hold 2 secs
• Relax
• Repeat 10 times
• Roll over and repeat on the other side
• Do both sides 3 times

Knee-to-Chest Stretches for Your Whole Back

Knee-to-chest stretches relax lower back muscles and even help create general relaxation in your whole back. This stretch can be helpful for your whole back, but if it causes more pain, stop right away! Talk to your physical therapist at FYZICAL Physical Therapy in Mechanicsburg, PA, to get to the root cause of your pain.

How To Do Knee-to-Chest Stretches

• Lay flat on the floor, bend your knees, and have your feet flat
• Draw one knee into your chest
• Grasp your hands over the thigh or shin to pull your leg in closer to your chest
• Your hips should stay flat on the floor
• Tuck your chin to your chest and lift your head to stretch more deeply
• Breathe
• Stretch your whole back
• Release the tension
• Hold 30 secs to 1 min
• Change sides and repeat

Keep the leg you don’t draw to your chest straight for a better stretch or bend it for more comfort. Also, add a pillow under your head if it helps. Plus, a rolled-up towel around your legs works well as an extension if you have trouble reaching.

In Summary

Lower back pain gets in the way of everything from sitting, standing, driving, and playing sports. These lower back stretches and physical therapy will get and keep your lower back feeling better again. If you have lower back pain when running or walking, bending over, or even as you roll out of bed, give us a call at FYZICAL Therapy & Balance Centers in Mechanicsburg, PA.