Most people will experience back pain at some point in their life, and lower back pain is the most common. The majority of these episodes are acute, or short-term low back pain.
Acute low back pain is back pain that resolves within a few days to a few weeks, although it can last a couple of months. There are specific stretches for lower back pain that can help you recover.
There are many reasons that lower back pain can occur. To learn more, see our causes of lower back pain article. It can be very painful and restrict your ability to live your life for a short period of time. Even though lower back pain can be very painful, in nearly every instance there isn’t anything dangerous causing your pain. Your body is amazing and if you’re doing the right things it will heal itself. Physiotherapists are experts in helping people recover from pain and injury. It’s helpful to make an appointment for a thorough assessment specific to your injury and situation.
In nearly every situation your day-to-day activities are safe to perform even if they increase pain. But performing actions repetitively that increase pain can prolong your symptoms
Stretches for lower back pain often help to reduce the intensity of your pain. Even though the pain is not dangerous, it’s helpful to try and reduce it, or keep it under control. Stretches for lower back pain help improve restricted movement. This makes it easier to do your day-to-day activities. When you can move without strong pain, you tend to recover faster. Also, being less sore usually means you are less grumpy, and a nicer person for everyone else to be around.
Below are five stretches that physiotherapists use with people with lower back pain. If you are suffering from lower back pain, these stretches may be helpful for you to try.
If you are doing some stretches before you see a physiotherapist, remember to move gently. In the early stages the purpose of stretches for lower back pain is not to have you move as far as possible. This can sometimes increase your pain. Instead their purpose is to lessen the pain you are currently experiencing. They may be uncomfortable to begin with. But that discomfort should lessen as you continue. If they increase your pain levels please do not continue. Instead seek specific advice from your physiotherapist.
Sloppy push up
The ‘sloppy push-up’ is a stretch used for pain which increases when bending forward or sitting. It’s performed lying face down on a firm surface, a bed or the floor.
- Lie on your stomach with your head facing down and your hands under your shoulders.
- Push up with your arms and lift gradually your chest up, till your elbows or locked out straight. Breath at the top of this stretch. Lower yourself back down and repeat.
- It’s important that your hips stay on the surface that you’re lying on, and that your lower back is relaxed during the movement, as this should be a gentle stretch. If you find your hips are coming up off the floor then slide your hands further forwards until your hips stay down. Or you can place a pillow under your hips for extra support.
- Lower back down to the surface, and then repeat the movement 10 times.
- Remember to stop if pain is increasing.
Knees to chest
The knees to chest stretch is for people who have pain with standing or bending backward. It’s performed lying down on your back either on a bed or on the floor.
- Bend your knees so your feet are flat on the bed.
- Bring one knee to your chest and hug it there with your arms.
- Bring your other knee up beside the first. Hug both to your chest like in the picture below.
- Gently rock back and forth and focus on breathing. Repeat the stretch 10 times.
- Remember to stop if pain is increasing.
Child’s pose
Child’s pose is often a helpful stretch for lower back pain, promoting gentle movement of the lower back and hips. It is often used if the ‘sloppy push up’ or knees to chest stretches are unhelpful for reducing pain. This stretch is best performed on a firm surface.
- Start on your hands and knees
- Keeping your hands where they are, lower your hips back towards your heels
- Lower as far as is comfortable, and then return to starting position.
- If the front of your hips feel sore, position your knees wider and bring your big toes closer together.
- Gently rock back and forth and focus on breathing. Repeat the stretch 10 times.
- Remember to stop if pain is increasing.
Gluteal stretch
When you have a painful lower back your gluteal (butt) muscles will often be tight as well. If you’re tight through your hip muscles it impacts how your lower back moves and can lead to more strain and pain. Moving better through your hips can take pressure off your lower back helping it feel better. Two variations of this stretch can be helpful. Either sitting or lying on your back depending on what feels more comfortable. See the pictures below.
Lying down
- Lie on your back and bring your right knee towards your chest. Hold onto the knee with your right hand.
- Reach your left hand to your right ankle and gently pull the ankle towards your left shoulder.
- Using both hands gently pull your right lower leg towards your left shoulder. You should feel a stretch around your “back pocket” area.
- Hold for 30 seconds as you slowly breathe in and out then repeat the other side.
- Remember to stop if pain is increasing.
Sitting up
- Sit tall in a chair with or without your back supported.
- Place your right ankle on your left knee.
- Grasp your right knee with both hands and gently pull it in towards your chest. Feel a stretch around your ‘back pocket’ area.
- Hold for 30 seconds as you slowly breathe in and out then repeat the other side.
- Remember to stop if pain is increasing.
Hip flexor stretch
Like your gluteal muscles can be tight with lower back pain, so can the muscles around the front of your hip. Moving better through your hips can take pressure off your lower back helping it feel better. Perform this stretch in half kneeling.
- Kneel on one knee, with the other foot forward like in the picture. For balance, it might be helpful to do this next to a chair so you can place a hand on it for support.
- Keeping your back in a neutral upright position, bring the front of your hips forwards.
- You should feel a stretch in the front of the hip of the leg you are kneeling on.
- Hold for 30 seconds as you slowly breathe in and out then repeat the other side.
- Remember to stop if pain is increasing.
Z-lying
Occasionally none of the stretches will be helpful for your lower back pain. In this situation it’s often best to find a position that helps to relieve the pain. Z-lying is a common position that people find helpful.
It involves lying on your back with your legs up on a chair, bed, or couch in a position like a “Z”.
Some people find this position more comfortable with a pillow under their head, or their hips.
This position takes the load off your back and allows you to relax. Try and remain in this position for 10-20 minutes before getting back up.
When should I seek help?
Stretches for lower back pain are often helpful for reducing your pain and returning to your normal activity. These stretches for lower back pain are recommended by physiotherapists for their patients. It is always best to have a thorough assessment and a specific rehabilitation plan created by a physiotherapist. Book an appointment with your nearest physiotherapist below: