Lower back pain is one of the most common medical complaints among American adults. As recently as 2019, a snapshot from the National Health Interview Survey found that nearly 40% of American adults had experienced back pain in the last 3 months, meaning that, statistically, around 120 million people struggle with at least some amount of back pain at any given time.
However, not everyone has the budget, accessibility, or interest in seeking treatment from a professional. Many people want to take control of their health and alleviate their pain from home. This is where something simple as a pain-relieving stretch can make a difference. But does stretching actually help with lower back pain? And if so, which stretches are safe and effective?
Do stretches help reduce lower back pain?
Stretching can be an effective way to relieve lower back pain. Safe stretches can help alleviate pressure on lumbar vertebrae (the bones of the lower spine) and strengthen the surrounding muscles, leading to gradual pain reduction over time. Gently lengthening muscles and improving flexibility also enhances overall mobility, which can prevent further injury or stiffness.
That said, not all stretches are suitable for everyone. Different underlying conditions (such as arthritis or sciatica) may mean some movements are off-limits, and some stretches could potentially exacerbate certain types of pain if performed incorrectly.
If you’re new to doing back stretches or have a specific pre-existing condition, it’s a good idea to consult with a professional, like a physical therapist, to determine which stretches are appropriate for you. Taking a cautious, informed approach will help you avoid further discomfort and maximize the benefits of stretching for low back pain.
Lower back stretches
Many of these stretches have you begin on your back, which, since we’re mentioning it, is also a good way to sleep for back pain relief. There are other stretches that can be done standing if lying on your back is uncomfortable or otherwise not feasible.
Knee-to-chest stretch
A gentle way to stretch the lower back and relieve tension.
- Lie on your back on a comfortable surface, like a yoga mat, with your knees bent and feet flat on the floor.
- Slowly bring one knee toward your chest, holding your shin with both hands. Keep the other foot flat on the ground.
- Hold the position for 20-30 seconds, then lower your leg back to the floor.
- Repeat with the other leg, or bring both knees to your chest for a deeper stretch.
Tip: Keep your back flat against the floor while performing this stretch to avoid strain.
Cat-cow stretch
This yoga-inspired move helps increase flexibility while gently massaging the spine.
- Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
- On an inhale, arch your back upward by rounding your spine (like a cat) and tucking your chin toward your chest.
- On an exhale, reverse the movement by lowering your belly toward the floor, lifting your head, and lengthening your spine.
Tip: Move slowly and with deliberate but constant motion.
Child’s pose
A basic yoga position that gently stretches the lower back and hips.
- Kneel on the floor and sit back on your heels.
- Extend your arms forward on the floor and rest your forehead on the ground.
- Keep your arms outstretched or place them by your sides for added comfort.
- Hold for 30 seconds to 1 minute while breathing deeply.
Tip: If stretching forward feels too intense, place a cushion under your hips for extra support.
Seated forward fold
This stretch targets the hamstrings and lower back, which can help reduce tightness in the lumbar spine.
- Sit on the floor with your legs extended straight in front of you.
- Hinge forward at the hips and reach for your feet, shins, or knees, depending on your flexibility.
- Hold for 20-30 seconds, keeping your back as flat as possible.
Tip: Avoid rounding your back to prevent strain.
Standing side stretch
A simple stretch to release tension in the lower back and sides.
- Stand with your feet shoulder-width apart.
- Reach one arm overhead and gently lean to the opposite side. Place your other hand on your hip for support.
- Hold for 15-20 seconds, then repeat on the other side.
Tip: Avoid leaning too far; the movement should feel gentle and controlled.
Custom lower back stretching plans from Therapydia
While the stretches listed above might be able to help with lower back pain, every person’s body is unique. Personalized guidance can ensure that your stretches are both safe and effective for your specific needs.
At Therapydia, our expert physical therapists can create a custom lower back stretching plan tailored to your body, lifestyle, and pain relief goals. Even if you’re not ready to commit to a full treatment program, we’re here to provide insights and advice so you can confidently take steps toward managing your pain.
Start your personalized recovery journey today by calling a nearby Therapydia clinic or by requesting an appointment online today. Relief is closer than you think.
