If you ever feel like you somehow miss the mark when you attempt a low back stretch—even though you know those muscles are very tight and you make every effort to release them—you are not alone. For many of us, stretching the hip, neck, calf, and other muscles is a pretty straightforward deal. But the back muscles? Not so much. These can get so tight that they become hard to reach. Finding the sweet spot for stretchiness in low back muscles can be difficult if you don’t choose the right exercise for the job.
It’s also important to note that there are many possible reasons for experiencing lower back pain, and it’s a good idea to consult with a physical therapist to determine the best course of action for your specific situation.
When stretching, it’s important to warm up your muscles first, avoid bouncing, and stretch gradually. Don’t overstretch – only stretch until you feel a slight stretch, and hold each stretch for 20-30 seconds.
Table of Contents
1. Lower Back Stretch
Stretching your lower back will be very helpful in relieving your lower back pain. Kneel on all fours, with your knees directly under your hips and your hands directly under your shoulders. Make sure your spine is in a neutral position. Keep your head in line with your spine, and your shoulders back, and avoid locking your elbows. Take a deep breath in, and as you exhale, slowly move your butt back toward your heels. Hold the stretch for 20-30 seconds. As you inhale, bring your body back to all fours. Repeat six to eight times.
2. Lower Tummy Strengthening
The strengthening of lower abdominal muscles is essential because they work in conjunction with the lower back muscles. In the case of weak lower abdominals, the lower back can become tight, which can ultimately result in lower back pain.
An excellent exercise to tone the lower abdominal muscles is illustrated in the image below. It is both gentle and effective. Lie on your back with your knees bent and your feet resting on the floor. Inhale and exhale while bringing one knee towards your chest, and then inhale again as you return the foot to the ground. Repeat this exercise on each leg six to eight times.
If you experience any back discomfort, avoid doing this exercise or postpone it until your back is better.
3. Deep Abdominal Strengthening
A very important muscle that needs to be strengthened is the transverse abdominis, which strongly supports the lower back. In many people, this muscle is extremely weak and this can lead to back pain. A very gentle and safe way to strengthen this muscle is shown below. To perform this exercise, lie on your back, place a small pillow under your head and bend your knees. Your feet should be placed hip distance apart and on the floor. Keep your upper body relaxed and your chin gently supported. Take a deep breath and as you exhale, focus on pulling your belly button toward your spine. Hold this gentle contraction for 5 to 10 seconds. As you exhale, relax your abdominal muscles. This is a slow, gentle squeeze, so try to use less than 25% of your maximum strength. Repeat this five times.
4. Pelvic Tilts
The pelvic tilt is another great exercise to mobilize your lower back muscles. As shown below, lie on your back and place a small pillow under your head. Bend your knees and keep your feet hip-width apart and planted on the floor. Keep your upper body relaxed and your chin gently tucked in. Gently flatten your lower back into the floor and contract your abdominal muscles. Now tilt your pelvis toward your heels until you feel a gentle arch in your lower back, feel your back muscles contract and return to the starting position. Place one hand on your abdomen and the other under your lower back to feel the right muscles working. Repeat eight to twelve times, tilting your pelvis back and forth in a slow rocking motion.
5. Bridge
Another great exercise for mobilizing the lower back is the bridge, as shown in the picture below. To perform this exercise, lie on your back with your knees bent and your feet hip distance apart on the floor. Inhale deeply and as you exhale, lift your hips off the floor until your shoulders hips and knees are in a straight line. As you inhale, lower your hips to the floor. Repeat eight to twelve times.
6. Bird Dog
Mobilization of the lower back is important to aid in recovery. The bird dog exercise is shown in the picture below and is great for mobilizing the lower back. To perform this exercise, get on all fours, and make sure your hands are directly under your shoulders and your knees are directly under your hips. Your spine is in a neutral position and you need to keep your head in line with your spine. Take a deep breath and as you exhale, extend one leg and the opposite arm to come into alignment with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back sag. Hold for 5-10 seconds and as you exhale, lower both your leg and arm to the floor. Repeat this exercise eight to twelve times alternately.
7. Hip Stretch
It is also good to stretch your hips as your hip flexor muscles are often tight when you have back pain. If your hip flexors are tight, it can change your posture, resulting in what is called a “Donald Duck posture” where your butt sticks out too far. This tightens the lower back and can lead to back pain. To stretch your hip flexors, kneel with one knee on the floor and the other foot in front with the knee bent. Push your hips forward and keep your back straight. Hold the stretch for 20-30 seconds. Repeat this twice on each page.
8. Butt Stretch
Another muscle that can be tight when you have back pain is the piriformis, a muscle in your butt. The stretch below is really effective at stretching this muscle and very easy to do. To perform the exercise, lie on your back and cross your right ankle over your left knee. Grasp the thigh of your left leg and take a deep breath. As you exhale, pull the knee toward you. Hold the stretch for 20-30 seconds. Repeat twice for each side.
9. Leg Stretch
It is very common that your thigh muscles, which are located on the back of your legs, are very tight when you have back pain. For this reason, it is recommended that you stretch them out. You can see a great stretch for the thigh muscles below. To perform this exercise, lie on your back with both feet on the floor and knees raised. Loop a towel under the ball of one foot. Extend your knee and slowly pull the towel back. You should feel a gentle stretch on the back of your leg, try not to overdo it. Hold for 20 to 30 seconds. Repeat twice for each leg.
10. Spine Stretch
This last stretch is great for stretching your spine, and it feels good too. Lie on your back and place a small pillow under your head. Keep your knees bent and together. Keep your torso relaxed and your chin gently tucked in. Inhale deeply and as you exhale, roll your knees to the side, followed by your pelvis, keeping both shoulders on the floor. Inhale deeply as you return to the starting position. Repeat six to eight times, alternating sides.
