Help prevent lower back pain with 5 easy stretches

Aug 14, 2023

An estimated 75 to 85% of Americans will experience back pain during their lives. For some, stretches may help their lower back pain.

“Back pain can be caused by various sources, but can often be attributed to body mechanics, posture and/or lack of regular physical activity,” said Michael Lubahn, Marshfield Clinic Health System physical therapist. “Pain also can be worsened by natural aging changes, such as arthritis. However, this does not mean you are stuck with it, if addressed properly.”

Treatment for lower back pain can be complex and should be adjusted to treat each individual’s source of pain. Many treatments for back pain will incorporate a combination of activity modification, such as lifting mechanics, postural training, stretching, strengthening and/or manual therapy, such as joint mobilizations, soft tissue mobilization, instrument-assisted soft tissue mobilization, cupping, dry needling and therapist-controlled stretching.

Conservative therapy is often recommended prior to surgery being recommended. If you aren’t experiencing neurologic problems with your lower back pain, you may try at-home treatments for several weeks.

Women sitting on yoga mat doing stretches to help with lower back pain — Stretching can improve and maintain joint and soft tissue mobility, increase blood flow and nutrient transportation, reduce muscle stiffness and soreness and facilitate neurophysiological changes, like decreasing pain.

Stretches for lower back pain

“Stretching can be used for preventive purposes, as well as to improve pain if it is already present,” Lubahn said. “If pain is already present, it’s important to address your symptoms in order to prevent lingering pain or to prevent forming other compensatory patterns that can lead to further pain down the road.”

Stretches can improve and maintain joint and soft tissue mobility, increase blood flow and nutrient transportation, reduce muscle stiffness and soreness and facilitate neurophysiological changes, like decreasing lower back pain. Proper stretching can assist in reducing injury and improving work, life and athletic performance.

Try these stretches

child's post stretch for lower back pain

Child’s pose stretch

Kneel on the floor. Have your bottom touching your heels. Reach forward with your head toward the floor until a stretch is felt in the lower back. If you are unable to get into this position on the floor, modify the stretch by sitting in a chair and reaching forward toward the floor.

Hip hinge stretch

Bend at the hips by pushing the hips back and keeping your back flat and feet slightly more than shoulder-width apart. Use a dowel, stick or other straight rod vertically on your back. Grasp one end with your right hand in the natural curve of your neck and the other end with your left hand near the bottom of your back.

Push your hips back while you hinge forward at the hips. Your dowel should stay touching your head, upper back and lower back. Lower your torso until it’s midway between vertical and parallel to the floor. Keep a slight bend in your knees during the downward and upward phase. Reverse the movement by contracting your glutes and pushing your hips forward and upward to return to the starting position.

Rotation stretch

Sit tall and cross one leg over the other. Hug your knee close to your body with your opposite arm, then twist your body toward your knee and reach behind you.

You should feel a stretch in your hip and back. Repeat this movement on the other side. If you are unable to get into this position on the floor, sit in a chair, cross one leg over the other, and rotate your body.

Open book stretch

Lay on your side, with your knees in line with your hips, legs bent and arms out straight. Raise your upper arm to the ceiling and over your body. Follow the path of your arm with your head and allow your spine and chest to rotate with the movement. Your arms should mirror a book opening.

Hip flexor stretch

Start in a lunge position, then lean forward. Think about keeping your ‘tail tucked’ under you to feel a stretch in the front of your hip. Repeat on the other side.

If you are unable to kneel, you can modify the stretch by standing in the same position.

Seek help if symptoms worsen

“Back pain can become recurrent, even if it doesn’t last long initially, so treatment can be beneficial at any time. I would especially encourage potential patients to seek further treatment for back pain whenever this pain begins to impact work, hobbies or daily activities,” Lubahn said. “Patients also should seek treatment if symptoms begin to radiate into their legs. A physical therapist or other medical professional can assist in deciding whether pain is caused by muscular tension, joint restrictions, neural tension or if further evaluation is needed.”

Pain does not always mean there is physical harm or damage to the body. However, pain is our body’s way of letting us know there is a potential problem that should be addressed. Physical therapists or medical professionals can help you understand what your body is trying to tell you.

For back pain help, talk to a Marshfield Clinic Health System provider.

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5 responses to “Help prevent lower back pain with 5 easy stretches”

Diane LaPoint

Aug 1, 2024

I have pain in lower left side of back that when standing and walking makes my left front of thigh feel like needles, I have done stretches and sometimes makes it worse. I try walking but also makes it worse. Feels best when in recliner.

Reply
Mary Davidson

Oct 7, 2015

Since retirement, I do a lot more reading. My back is hurting more because of the inactivity. Would an exercise ball for sitting on during reading be effective in reducing some of that pain?

Reply
1. Jake Miller
  
  Oct 7, 2015
  
  Hi, Mary,
  
  If you're having pain it would be best to see your primary care physician. I have reached out to our physical therapists, however, to get more information on the general benefits/risks of sitting on exercises balls.
  
  Jake
  
  Reply
Dan Young

Oct 5, 2015

Instructions say put your hands on your hips or against your hips but photo shows hands on lower back, should the stretch be done like the photo?

Reply
1. Jake Miller
  
  Oct 5, 2015
  
  Hi, Dan,
  
  Sorry for the confusion. The hands should be placed as seen in the picture, at edge of hips and lower back.
  
  Thanks,
  
  Jake
  
  Reply