Did you know that lower back pain is the leading cause of disability in the world? If you struggle with pain in your lower back, it can be challenging to work, be active, and complete normal daily activities. While there are many causes and treatment options, a few simple stretches for lower back pain help many people get relief.
What Are the Common Causes of Lower Back Pain?
Lower back pain is common, and it can be caused by many different factors:
- Strain from overactivity
- Disc degeneration from osteoarthritis
- Herniated discs
- Spondylolisthesis (slipped disc)
- Disc tear
- Compression fractures
- Spinal stenosis
- Scoliosis
Specific medical conditions can also cause back pain, like fibromyalgia or cancer with a tumor in the lower back.
How Lower Back Pain Stretches Can Help
For most patients experiencing lower back pain, the best approach is to begin with conservative treatments and home care. Doing stretches and exercises for lower back pain are some of the easiest ways to start getting relief.
Tightness in various muscles in and around the lower back can cause or contribute to pain. Tightness in one or more muscles triggers a series of issues that ultimately cause pain.
For example, tightness in the glute muscles can pinch a nerve, triggering pain. Tight hamstrings pull on the pelvis, which pulls on the lower back, again causing pain. Stretching key muscles can bring significant relief to lower back pain.
Try These Expert-Approved Back Stretches for Lower Back Pain
While the best treatment plan is targeted to your specific needs, these stretches are easy and appropriate for most people with lower back pain. Try these simple stretches to get instant relief.
Child’s Pose
The Child’s pose is an easy and relaxing yoga pose that stretches the lower back and spine, relieving pain and tension. To do it, start on your knees with your shins and the tops of your feet flat on the floor. Raise your arms over your head and bend forward at the waist.
Stretch and reach your arms as forward as far as you comfortably can, resting the palms of your hands on the floor. With your hands still on the floor, lift your torso up to an all-fours position, lower back down, and repeat.
Seated Forward Bend
The seated forward bend is another simple yoga pose. It releases the lower back and hamstrings. Sit on a chair with your legs bent and feet flat on the floor and spaced more than shoulder-width apart. Reach your arms down between your legs toward the floor. Bend as far as you can to feel a good stretch in your lower back.
Knee-to-Chest Stretch
This stretch targets a muscle deep in your lower back to release it. Lie down comfortably on your back on the floor. Lift one leg, hold your knee or shin with both hands, and draw your knee up toward your chest until you feel a stretch in your lower back. Repeat with the other leg. Hold the position for a few seconds, increasing the duration as you get more flexible.
Piriformis Stretch
The piriformis muscle is deep within the glutes. When it gets tight, it presses on the sciatic nerve, causing lower back pain that may shoot down the leg. There are a few stretches that can release this muscle, but this one is simple and easy to do:
- Lie on your back on the floor with your knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh.
- With both hands, pull your right knee toward your chest. Or, use both hands to hold onto the back of your left leg and pull it toward your chest.
- Pull until you feel a stretch along your right buttocks and hip and hold for a few seconds.
- Repeat on the opposite side.
Lumbar Extension
A lumbar extension is when you bend your spine backward. This exercise is particularly useful for pain caused by spinal stenosis. It increases the range of motion in the spine and relieves pressure on nerves.
Lie on your stomach with your arms under your chest. With your forearms pressed into the floor, lift your head, shoulders, and chest. Hold the extension for a few seconds, release, and repeat.
When To See a Specialist for Lower Back Pain
It is time to see a back and spine specialist if these stretches and other exercises do not bring relief from your lower back pain. You could have a significant or treatable injury or condition that requires professional care.
Make an appointment with an EmergeOrtho-Foothills Region orthopedist and back and spine specialist to get an expert consultation and treatment options for your back pain.
