8 Back Stretches To Help With Lower Back Pain

Back Sprains and Strains

Two of the most common causes of back pain are strains or sprains. When you strain your back, you've likely injured a muscle or a tendon. When you sprain your back, you've suffered a ligament injury. 

Sprains and strains often occur when you lift something too heavy or lift something by bending straight over instead of using your legs to support the weight. Ice, rest and anti-inflammatory medication help with strains and sprains, but in some cases, the pain can linger. 

Injuries to the Spinal Discs

We have spongy discs in between each of the vertebrae in our lower backs. These discs act as shock absorbers and help prevent the bones from rubbing together. An injury sometimes causes these discs to move out of place, commonly called a herniated disc. 

Intervertebral discs also wear down as we age. 

When a herniated disc presses on the nerves in the area, it can cause severe pain. When the displaced disc touches the sciatic nerve, this pain radiates through the hip and leg area and is called sciatica. 

Other Contributing Factors 

Sometimes back pain isn't caused by a specific injury. Obesity can put extreme pressure on the spine leading to pain. Arthritis can cause a narrowing of the spinal canal, called spinal stenosis, which causes severe pain. Even poor posture and lack of exercise can lead to lower back pain. 

It's important to speak with your physician or chiropractor when you're experiencing back pain so they can help determine the cause and treatment. 

How Does Stretching Help with Lower Back Pain?

Stretching is a great way to keep our muscles in good shape, but stretching is also highly beneficial in reducing pain. Stretching helps lengthen the muscles, preventing them from being too tight. Stretching also increases blood circulation in the muscles, giving them the oxygen they need to function properly. 

For back pain, stretching is beneficial. However, it's important that you stretch your back correctly, so speak with your healthcare experts before starting a stretching routine. 

The Best Stretches for Lower Back Pain 

When you initially start to stretch your back, taking things slow is important. Never force a stretch and if you feel pain, move slowly back to your starting position. The goal is to use these stretches to help your back become stronger and more supple, thus reducing your pain. 

Child's Pose

If you've practiced yoga, you're familiar with the child's pose. If you're unfamiliar with this movement, you'll find it simple and very effective for stretching your back. 

Start on your hands and knees, then move your bottom back to rest on your heels. Lean forward until your abdomen is resting on your knees. Then slowly move your hands forward while keeping them on the ground. 

Hold this position for up to a minute, then slowly move your hands back toward your knees and return to your starting position. You can use this back stretch multiple times per day. 

Piriformis Stretch

Sometimes tight muscles in our back lead to tight muscles in other parts of our body. Piriformis stretch targets the muscles in your buttocks, but when those muscles relax, the muscles in your lower back may relax too. 

Start by lying on your back with your knees bent and your feet flat on the floor. Place your right ankle on your left knee, then bring your left leg back toward your body. You may need to use your hands to pull your leg back. 

Begin this stretch slowly. You can start by simply placing your ankle on your knee and staying in that position. As the muscles in your buttocks become more supple, you can intensify the stretch by moving your leg back. 

Pelvic Tilt 

Having strong abdominal muscles helps protect and support the muscles in your back. The pelvic tilt stretch targets your core and the muscles in your thighs and buttocks. 

Lie flat on the floor with your knees bent. Concentrate on your abdominal muscles and press your back into the floor. Hold the position for about ten seconds, then release. Aim for three repetitions and repeat three to five times. 

Knees-to-Chest Stretch

The knees-to-chest stretch is easy, and it's perfect for loosening the muscles in your lower back. 

Lie flat on your back with your knees bent and your feet on the floor. Place your hands on your knees and slowly pull them toward your chest. Breathe through the movement and allow your back muscles to relax. 

Hold the position for about 30 seconds, then slowly release. If you're comfortable, you can repeat the movement and rock side to side. This rocking motion further stretches your lower back and massages your muscles.