How to Stretch Your Lower Back for Pain Relief: Effective Exercises and Tips

Lower back pain is a common issue, affecting many people at some point in their lives. Fortunately, gentle exercises and stretches can be a highly effective way to alleviate discomfort and stiffness. Regularly stretching your lower back not only helps to ease existing pain but also strengthens your core and improves flexibility, reducing the likelihood of future back problems.

Andrew Scard, a cardiac rehabilitation specialist, emphasizes the benefits of incorporating gentle exercises into your routine to combat back pain. He highlights that increased strength and stamina gained through these exercises can significantly decrease the chances of experiencing back pain in the long run.

It’s important to remember that while most back pain is not serious and tends to improve within a few weeks, it’s always wise to consult with your doctor if you are uncertain about exercising with back pain, or if the pain is severe or persistent.

Getting Started: Warm-Up is Key

Before diving into lower back stretches and strengthening exercises, warming up your muscles is crucial to prevent injury and prepare your body for movement. These warm-up exercises should be performed slowly and deliberately.

Seated Trunk Rotation

If you are comfortable standing, you can proceed directly to the standing trunk rotation. However, if you prefer a seated warm-up, follow these steps:

Choose a firm chair, such as a dining chair, and sit slightly forward, ensuring your back is not resting against the chair back.
Position your legs bent at a 90-degree angle, shoulder-width apart.
Cross your arms across your chest.
Keep your hips stationary and facing forward throughout the exercise.
Slowly rotate your upper body to the right as far as comfortably possible, then return to the center.
Repeat the rotation to the left, again moving only as far as comfortable, and return to the center.
Perform this seated trunk rotation exercise 10 times on each side to gently warm up your spine.

Standing Trunk Rotation

This standing trunk rotation is an excellent way to further warm up your spine and prepare for deeper stretches.

Stand straight with your feet slightly apart and a slight bend in your knees to maintain balance.
Cross your arms over your chest.
Keep your hips firmly facing forward, minimizing movement in your lower body.
Slowly rotate your upper body to the right, only moving as far as feels comfortable and controlled, then return to the front.
Repeat the rotation to the left, maintaining a comfortable range of motion, and return to the front.
Complete 10 repetitions of this standing trunk rotation on each side to enhance spinal mobility.

High Knees

High knees are a dynamic warm-up exercise that gently engages your core and hip flexors, preparing them for lower back stretches.

Stand upright with your feet slightly apart, ensuring a stable base.
Slowly lift your right knee up to a 90-degree angle, or as high as you can comfortably manage, then slowly lower it back to the floor.
Repeat the movement with your left knee, raising it to 90 degrees or as high as comfortable, and then slowly lower it.
Alternate legs and repeat this high knees movement 10 times with each leg to improve hip and core activation.

Tip: If balance is a concern, use a chair or worktop for support. Having someone nearby can also provide added safety.

Standing Side Bends

Standing side bends are effective for warming up the muscles along your sides and improving lateral flexibility, which supports lower back health.

Stand with your feet shoulder-width apart, providing a stable stance.
Let your arms rest naturally at your sides.
Keeping your body aligned in a straight line, slowly bend to the right, sliding your right hand down your leg towards your knee.
Reach as far down your leg as is comfortable without straining.
Slowly return to an upright standing position and repeat the bend on your left side, sliding your left hand down your left leg.
Perform 10 repetitions of these standing side bends on each side to enhance side flexibility.

Standing Back Stretch

This standing back stretch gently extends the spine and hamstrings, but should be avoided if you have balance issues.

Stand with your feet shoulder-width apart, ensuring a stable stance.
Slowly bend forward from your hips, rounding your back upwards towards the ceiling while letting your shoulders drop down, and reach your fingers towards the floor.
Relax your back muscles, allowing your upper body to hang down loosely.
Slowly lift yourself back up to a standing position, engaging your core.
Repeat this standing back stretch five times to gently increase spinal flexibility.

Understanding Your Body During Exercise

It’s crucial to pay attention to how your body feels during these exercises. Aim to stretch to the point where you feel a gentle pull in your muscles. If you experience any sharp pain, stop immediately. Sharp pain is a signal to stop and reassess your movement.

Engaging your core muscles throughout these stretches is vital. To engage your core, gently pull your belly button inwards and upwards towards your spine. You should feel your abdominal muscles tighten and be able to breathe normally while maintaining this engagement.

Muscle fatigue during exercise is normal and indicates that your muscles are working effectively. Some muscle soreness the day after exercise is also common. Allow your body adequate rest and recovery time between sessions. However, if the exercises worsen your lower back pain, it is important to consult your doctor.

Tip: Remember to breathe continuously throughout each exercise. Holding your breath can strain your muscles and reduce the effectiveness of the stretch.

If you experience dizziness or lightheadedness when standing up from sitting or lying down, or after bending, these floor exercises might not be suitable for you due to potential postural hypotension.

Effective Stretches for Lower Back Pain Relief

Once you’re warmed up, you can move on to stretches specifically designed for lower back pain relief. These stretches target key muscle groups that contribute to lower back discomfort.

Seated Cat-Cow

The seated cat-cow stretch is a gentle way to improve spinal flexibility and relieve lower back tension while seated.

Choose a firm, armless chair like a dining chair. Sit upright, about 4-6 inches from the chair back.
Bend your legs at 90 degrees with feet flat on the floor, slightly apart, and place your hands on your thighs.
As you breathe out, slowly round your back forward, pulling your stomach in, dropping your chin to your chest, and sliding your hands towards and past your knees.
Hold this ‘cat’ position for 1-2 seconds.
Reverse the movement as you breathe in, returning to an upright seated position, then arch your back backwards, pushing your stomach out and looking up towards the ceiling, sliding your hands up your thighs towards your body.
Hold this ‘cow’ position for 1-2 seconds.
Repeat this seated cat-cow sequence to gently mobilize your spine and stretch your lower back.

Cat-Cow

The traditional cat-cow stretch on all fours provides a deeper stretch for the spine and lower back.

Start on your hands and knees, ensuring your hands are directly under your shoulders and knees under your hips.
Inhale as you drop your stomach towards the floor, arching your back and looking up towards the ceiling (cow pose).
Hold for 1-2 seconds.
Exhale as you pull your belly button towards your spine, rounding your back upwards and dropping your head towards the floor (cat pose).
Repeat this cat-cow flow to enhance spinal flexibility and stretch your lower back muscles.

Knee Rolls

Knee rolls are a gentle rotational stretch that can relieve tension in the lower back and hips.

Lie on your back with knees bent and feet flat on the floor.
Extend your arms out to the sides at a 90-degree angle from your body for stability.
Exhale and slowly roll both knees to the right, keeping your legs and feet together, moving as far as comfortable without lifting your shoulders off the floor.
Hold for 1-2 seconds.
Inhale and slowly bring your knees back to the center.
Repeat the roll to the left side.
Continue alternating knee rolls from side to side to gently stretch and mobilize your lower back.

Upward Facing Dog

The upward facing dog stretch extends the front of the body, including the abdomen and lower back, promoting spinal extension.

Lie face down on your stomach with legs straight out behind you.
Place your hands flat on the floor alongside your chest, near your lower ribs.
Take a deep breath in and engage your core muscles.
Exhale slowly for 3-5 seconds as you press your hands into the floor and straighten your arms, lifting your head, neck, and chest upwards.
Try to keep your hips on the ground to focus the stretch on your lower back.
Inhale and gently lower yourself back down to the floor by bending your arms.
Repeat this upward facing dog stretch to improve spinal extension and stretch your lower back.

Knee Hugs

Knee hugs are a simple yet effective stretch to release tension in the lower back by bringing your knees towards your chest.

Lie on your back with your legs extended straight out on the floor.
Bring both knees up towards your chest.
Grip your knees with both hands and gently pull them closer to your chest, exhaling as you do so.
Hold this knee hug position for 5 seconds, feeling a gentle stretch in your lower back.
Release your hands, inhale, and slowly lower your legs back down to the floor, extending them straight again.
Repeat the knee hugs to relieve lower back tension and improve flexibility.

Core Strengthening Exercises for Lower Back Pain

Strengthening your core muscles is essential for supporting your lower back and preventing future pain. These exercises focus on building core strength to stabilize your spine.

Seated Good Mornings

Seated good mornings are a modified version of good mornings, performed in a chair to reduce strain on the lower back while strengthening core muscles.

Sit upright on a firm, armless chair, such as a dining chair.
Bend your legs at 90 degrees with feet slightly wider than shoulder-width apart if comfortable.
Place your arms between your legs.
Slowly lower your hands towards the floor, keeping your back straight and bending at your hips.
Lower as far as you comfortably can without pain or rounding your back.
Slowly return to an upright seated position, maintaining a straight back throughout.
Repeat this seated good mornings exercise to strengthen your core and lower back.

Good Mornings

Standing good mornings are a more advanced exercise that effectively strengthens the lower back and core, improving posture and stability.

Stand with your feet shoulder-width apart, ensuring a stable base.
Place your fingertips lightly on your temples, elbows pointing outwards.
Engage your core muscles by pulling your belly button in and up towards your spine.
Slightly bend your knees as you hinge at your hips, lowering your upper body forward while keeping your back straight.
Lower down as far as you can comfortably maintain a straight back, ideally aiming for a horizontal position where your body is parallel to the floor.
Slowly lift yourself back up to a standing position, maintaining a straight back.
Breathe in as you lower your body and breathe out as you return to standing.
Repeat good mornings to strengthen your lower back and core.

Pelvic Lift (Hip Thrust)

The pelvic lift, also known as a hip thrust, is excellent for strengthening your glutes and lower back, contributing to better spinal support.

Lie on your back with your knees bent upwards and your arms resting at your sides.
Take a deep breath in to prepare.
As you breathe out, engage your core and squeeze your buttock muscles tightly.
Lift your buttocks off the floor, raising your hips until your body forms a straight line from your shoulders to your knees.
Hold this lifted position for 1-2 seconds, maintaining core and glute engagement.
Inhale and gently lower your buttocks back down to the ground.
Repeat the pelvic lift to strengthen your glutes and lower back.

Standing Trunk Rotation with Extended Arms

This variation of the standing trunk rotation, with extended arms, increases the intensity and engages core muscles more deeply.

Stand straight with your feet slightly apart, ensuring a balanced stance.
Engage your core muscles throughout the exercise.
Extend your arms straight out in front of you at shoulder height, or at a comfortable height, clasping your hands together.
Keep your hips facing forward, minimizing lower body movement.
Slowly rotate your upper body to the right as far as comfortable, then return to the center.
Repeat the rotation to the left, maintaining a comfortable range of motion, and return to the center.
Exhale while twisting and inhale when returning to the center.
Only twist as far as you feel a gentle pull in your muscles.
As this exercise becomes easier, you can increase the challenge by holding a light weight, such as a can of beans or a water bottle, in your hands.

Superman

The superman exercise is excellent for strengthening the muscles of your lower back, glutes, and shoulders, contributing to improved posture and back support.

Lie face down on your stomach with your legs straight and arms stretched out in front of you.
Exhale and slowly lift your arms, shoulders, and legs off the floor simultaneously, squeezing your buttock muscles tightly at the peak of the movement.
Inhale and slowly lower your arms, shoulders, and legs back down to the floor in a controlled manner.
If straight arms are too challenging, modify the exercise by placing your fingertips on your temples with elbows pointing outwards.
Repeat the superman exercise to strengthen your back and core muscles.

Meet the Expert

Andrew Scard is a clinical specialist exercise practitioner in cardiac rehabilitation for Aneurin Bevan University Health Board, bringing extensive expertise to these exercise recommendations.

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