Stretches for Lower Back Pain

Lower back pain is a common issue that affects many people, disrupting daily activities and diminishing quality of life. At Apex Orthopaedics Spine & Neurology in Charlotte, North Carolina, we understand the importance of a comprehensive approach to managing and alleviating this pain. Integrating an effective exercise program, tailored lower back exercises, and guidance from a skilled physical therapist can make a significant difference in your recovery.

In this blog, we’ll explore specific stretches for lower back pain and overall spinal health. Whether you’re dealing with chronic discomfort or acute pain, these stretches can become an essential part of your daily routine, helping you achieve long-term relief and a better quality of life.

Cat-Cow Stretch

The purpose of the cat-cow stretch is to increase the flexibility of the spine and relieve tension in the lower back. Doing this exercise in the morning and night will help loosen your back muscles.

• Step 1: Place your hands and knees on the floor, shoulder and hip-width apart.
• Step 2: Slowly arch your back and pull your abdomen up toward the ceiling.
• Step 3: Slowly let your back and abdomen relax toward the floor, pushing further by pulling your shoulders back and looking up toward the ceiling.
• Step 4: Return to the starting position and repeat.

Repeat this exercise 3 to 5 times, twice a day.

Knee-to-Chest Stretch

Knee-to-chest stretches lengthen and stretch the lower back muscles to alleviate back pain.

• Starting Position: Lie on your back on a comfortable surface with your knees bent and feet flat on the floor.
• Knee Lift: Gently bring one knee up toward your chest, using both hands to pull it in closer. Keep the other foot flat on the floor.
• Hold: Hold the position for 15-30 seconds, feeling the stretch in your lower back and glutes.
• Switch Legs: Slowly release the first leg and repeat with the other leg.
• Repetition: Perform the stretch 2-3 times on each side.

Pelvic Tilts

Pelvic tilts strengthen the lower back and abdominal muscles and improve flexibility.

• Step 1: Lie on your back with your knees bent and feet flat on the floor, arms at your sides.
• Tilt: Tighten your abdominal muscles and flatten your lower back against the floor by tilting your pelvis upward.
• Hold: Hold the tilt for 5 seconds, then relax.
• Repetition: Repeat the movement 10-15 times, focusing on controlled, gentle movements.

Glute Bridge Exercise

This exercise helps strengthen the gluteal muscles and lower back, improving overall stability.

• Step 1: Lie on your back with your knees bent, feet flat on the floor, and arms at your sides.
• Lift: Press through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees.
• Hold: Hold the bridge position for 5-10 seconds.
• Lower: Slowly lower your hips back to the starting position.
• Repetition: Perform 10-15 repetitions, focusing on controlled lifts and descents.

Lower Back Rotational Stretch

The lower back rotational stretch helps relieve lower back pain and improve flexibility.

• Step 1: Lie on your back with your knees bent and feet flat on the floor.
• Step 2: Keep your shoulders firmly on the floor, roll your bent knees to one side, and hold for 5 to 10 seconds.
• Step 3: Return to the starting position and repeat on the other side.

You can repeat this gentle stretch 2 to 3 times in the morning and at night.

Seated Lower Back Rotational Stretch

Be careful to not twist too far in a way that will hurt your back.

• Step 1: Sit in an armless chair or stool. Cross your right leg over your left leg.
• Step 2: Brace your left elbow against the outside of your right knee, then twist and stretch to the side. Hold for 10 seconds.
• Step 3: Repeat on the other side.

You can repeat this 3 to 5 times on each side, twice a day.

Lower Back Flexibility Exercise

This exercise is a low-intensity way to strengthen your lower back and abdominal muscles.

• Step 1: Lie on your back with your knees bent and feet flat on the floor.
• Step 2: Tighten your abdominal muscles so your stomach pulls away from your waistband. Hold for 5 seconds.
• Step 3: Relax and flatten your back, pulling your belly button toward the floor. Hold for 5 seconds, then relax.

Start by repeating this stretch 5 times and gradually build to 30 repetitions.

Child’s Pose

The child’s pose is designed to gently stretch the lower back, hips, and thighs while promoting relaxation.

• Step 1: Get on all fours, knees hip-width apart, with your big toes touching.
• Step 2: Slowly drop your buttocks back toward your heels as you extend your hands in front of you and rest your forehead on the mat. Feel the stretch down your arms, shoulders, and back.
• Step 3: Hold for 10 to 30 seconds.

Return to the starting position and repeat the process three times.

Bird Dog

The bird dog is an excellent core-strengthening exercise. It strengthens the glute muscles and the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects.

It uses your abdominal muscles to stabilize your spine as you lift your opposite arm and leg simultaneously.

• Step 1: Start on all fours with your hands and knees hip-width apart. Make sure your hands align with your shoulders and your knees align with your hips.
• Step 2: Engage your core by drawing your belly button into your spine. Keep your neck and spine in a neutral position.
• Step 3: Slowly extend your right arm in front of you and your left leg behind you at the same time, while maintaining your balance. Your right arm and left leg should be parallel to the floor, and your spine should be straight.
• Step 4: Return to the starting position, then repeat the move with your left arm and right leg.
• Step 5: Alternate between sides, completing 20 repetitions on each side.

How Do Exercises and Stretching Help Lower Back Pain?

Lower back pain is a common issue that can be significantly alleviated through a combination of strengthening exercises and gentle stretches.

Gentle stretching helps relieve tight muscles, improve flexibility, and enhance blood flow, which are all crucial for reducing pain and promoting healing. Regular muscle stretching can also improve posture and decrease pain sensitivity, making it an essential part of any spine conditioning program.

Strengthening exercises provide stability to the lower back by targeting core muscles. This not only enhances overall functionality but also reduces the risk of future injuries.

Here are some key benefits of stretching and strengthening exercises for lower back pain:

• Flexibility: Stretching elongates muscles, improving range of motion.
• Stability: Strengthening core muscles stabilizes the spine.
• Reducing Tension: Stretching alleviates muscle tension and promotes relaxation.
• Improving Circulation: Better blood flow aids in recovery and reduces inflammation.
• Preventing Injuries: Stronger muscles lower the risk of sudden movements causing pain.

A physical therapist can develop a tailored program to help you achieve long-term relief from lower back pain.

FAQs

Are There Other Exercises for Low Back Pain?

Yes, you can learn more about strengthening and stretching exercises for lower back pain from Goodrx.com, WebMD, Harvard Health Publishing, and Medical News Today.

What Are the Best Stretches for Low Back Pain?

The right exercise program can help relieve low back pain by gently stretching tight muscles, improving core strength, and increasing flexibility. There is no best exercise for everyone, so it’s important to talk to a physical therapist for personalized guidance.

What if Exercises Make My Back Pain Worse?

If you suffer from low back pain or other conditions, you should talk to a healthcare professional before starting an exercise routine. You may feel some mild discomfort during stretching and other exercises, but you should stop if you feel sharp pain or symptoms such as numbness in your legs.

Let Us Help You Get Relief From Back Pain

The right exercise program can help relieve low back pain by gently stretching tight muscles, improving core strength, and increasing flexibility.

If you suffer from low back pain, Apex Orthopaedics Spine & Neurology is here to help get back to living pain-free. Between our on-site team and partners, patients have access to orthopedic doctors, chiropractors, physical therapists, and other experts.

Contact us today at 704-412-3045!