Lower Back Pain Stretches: How They Can Help

lower back pain stretchesThough certain lower back pain stretches can actually help you in alleviating the aching sensation, it should be however kept in mind that all stretching exercises are not equally good for your spine health. Those who are not too enthusiastic about working out are often seen to lie on the bed for hours in the name of “stretching”. The relief that you can have by simply lying down is temporary. Hence, one of the best ways to alleviate lower back pain is to try stretching exercises, provided they  are done the right way.

In this write-up, you can learn about some good stretches for the condition. In fact, the exercises I am going to mention now can also be tried by those who are not yet troubled with lower back pain. You may ask why. Well, simply because: “Prevention is better than cure”. But before I start with the topic, there are certain things you should know.

What Leads To Lower Back Pain?

Here are some of the general causes of lower back pain.

  • Muscle imbalance is one of the major causes of lower back pain.
  • Lots of sport movements, including excessive training of one side of the body (like the front part,) and less attention to the other can cause lower back pain.
  • Poor posture and movement patterns.
  • Spondylolisthesis.

Apart from these, certain psychological conditions, as well as neurological disorders are also responsible for recurrent lower back pains, but going by the main topic of this article those details are not being included. So, let us check the different ways by which back stretches can actually help you.

How Do The Stretches Benefit You?

Looking for the positive aspects of the stretching exercises? Well, they are:

  • They help to loosen up your already strained muscles, and thus alleviate the tension.
  • They improve the condition of the supporting tissues of the lower back muscles as well as improves the blood circulation in the muscles.
  • They help to keep the spinal joints less tense.
  • If your muscles remain inactive for a long time, it can collect wastes, such as lactic acid throughout the lymphatic system. Performing stretches regularly can help to remove these impurities from your body.

Before You Start Exercising…

Now that you are apprised of the benefits of lower back pain stretches, you should be feeling motivated enough to start exercising right away. However, before you start performing the stretches, there are definite precautions that you should always keep in mind.

  • Firstly, it is always sensible to do some “warm up” exercises before you actually start the exercises. Some simple 5 minute pre warm work outs can help you to get your blood well circulated. This will positively rule out the chance of bringing any trauma on your spine.
  • As you perform the stretches for lower back pain, make sure that you hold the posture for about 60-90 seconds, provided that you want the best result. However, a beginner can retain a particular position for 10 seconds in the initial days.
  • Ideally, you should repeat the stretching postures 3 to 5 times.
  • You should keep your breathing normal while doing the stretch outs.

How To Warm-Up?

You can perform these simple initial exercises before starting on the stretching exercises.

lower back pain ankle pumpsAnkle Pumps

  • To do this, you will need to lie on your back.
  • Give your ankles a “to and forth” motion for 10 times.


lower back pain heel slidesHeel Slides

  • Keep lying on your back.
  • Gently bend your knee, and stretch it.
  • You can repeat the process 10 times.

lower back pain abdominal contractionAbdominal Contraction

  • Lie on your back.
  • Bend your knees and hands; rest them below the ribs.
  • Tauten your abdominal muscles and squeeze down the ribs towards the back.
  • Do not hold your breath.
  • Maintain the position for 5 seconds and relax.
  • Repeat the process for 10 times.

Optimally, you can also go for a 5 minute brisk walking, a light bike ride around your home or if possible, you can even try spot jogging.

Main Exercise Program

Now let’s set a guideline on the different stretching postures that you can try.

lower back pain pelvic tiltPelvic Tilt

  • Lie down on your back, and bend your knees.
  • Keep both of your feet horizontal on the floor.
  • Deeply breathe in and out.
  • While doing so, try to compress the muscles in the small of your back.

Single Knee to Chest Stretch

  • lower back pain knee to chest stretchStretch out on your back.
  • Bend your knees.
  • Hold your thigh behind your knees.
  • Bring one of your knees to your chest.
  • Hold it for about 20 seconds.
  • Relax and repeat it on either side for 5 times.

lower back pain hamstring stretchHamstring Stretch

  • Keep lying on your back and bend your knees.
  • Once again, clutch one of your thighs behind knee.
  • Now relax your knee gently until you feel a stretch in the back of your thigh.
  • Hold it for 20 seconds, relax, and repeat for 5 times on each side.

Twist Stretch

  • Stretch out on your back.
  • lower back pain twist stretchExtend both of your arms along the sides of your body.
  • As you do so, keep both feet horizontal on the flooring.
  • Simultaneously, bend your knees and pull them as closely to your chest as you can.
  • Exhale as you keep your knees near your chest.
  • Lower your bent knees to left and right, and once again, lift them to your chest.
  • Again, breathe out as you keep your knees near your chest.

Experience It Audio-Visually

Below you will find some video clips which can further render you with some additional ideas to add variation to the usual stretching programs. The exercises shown here are of course, no less ineffective to relieve you of the pain.


In case you wish to perform some basic yoga to improve your spine health, then a trip through this video will surely help you.

If you are looking for an expert to help you out, then watch this

Performing the above mentioned lower back pain stretches can seem a little difficult to start with during the initial days. However, you should not be disheartened and don’t give up practising. Just patiently give the exercises a try, and soon, results will speak for themselves!