5 Lower Back Stretches or Stretches for Lower Back

stretches for lower backImage of a woman stretching.

Why Does My Lower Back Hurt?

By: Ehren Allen, PT/Certified Manual Therapist

About 80% of adults suffer from lower back pains in their lifetime.  Anyone with back and hip pain will be looking for a back pain remedy.  The majority of lower back pains comes from moving or bending the wrong way.  Sitting for long periods at a computer also increases the risk of lower back pains. It is a common pain to be linked to Spondylosis.  This is a general term that refers to degeneration in the spine. 

There are many risk factors for lower back pain, including: 

  • Age
  • Fitness level
  • Pregnancy
  • Weight gain
  • Genetics
  • Occupational risk factors. 

The majority of lower back pains occurrences improve within 6 weeks.  Treatment needs can vary, but many benefit from physical therapy for strengthening and stretching exercises.

Does it help to do Stretches for the lower back?

The majority of workers today sit at a computer station for at least 8 hours per day.  This prolonged sitting position can lead to stiffness and abnormal stresses on the lower back.  Regular stretching activity before and after work can help keep the lower spine mobile and keep muscles flexible and healthy. Yoga is an option for stretching and maintaining mobility as well.  Yoga poses can be modified or simplified for beginners.

When stretching, keep the following tips in mind:

  • Stretch slowly and avoid bouncing
  • Hold stretches for 20 to 30 seconds.
  • Repeat stretches 3 times.
  • Do not push through the pain (to avoid a pulled back muscle)

What are 5 Stretches for Lower Back that I can try?

We have provided 5 basic stretches.  These stretches are gentle and appropriate for beginners. Stretches for lower back pains:

  • Knee to chest stretch - Lay on your back and pull both knees to your chest.  This helps stretch out the lower back and buttock muscles.

stretches for lower backSingle Knee To Chest

  • Piriformis stretch - Lay on your back with the knees bent and feet rested on the surface.  Grab one knee and pull it toward the opposite shoulder.  This helps to lengthen a muscle in your buttock region that is sometimes a sciatica source of irritation to the sciatic nerve.

Pirimformis stretches for lower backPiriformis Stretch

  • Hamstring stretch - Lay on your back with both legs straight and resting on the surface.  Then, lift one of the legs (still straight) and grab behind the thigh with both hands.  Gently pull the leg with the hands or strap. This helps stretch the muscle in the back of your thigh that attaches to your pelvis and can add abnormal pull when tight. 

Hamstring Stretch for lower backHamstring Stretch

  • Lower trunk rotation stretch - Lay on your back with knees bent and feet resting on the floor. Rotate the lower body, keeping the knees together and moving them to one side.  Do this in both directions.  This stretch helps to decrease stiffness in the lower back.

Rotation Stretch stretches for lower backRotation Stretch

  • Hip Flexor Stretch: Lay on the edge of a bed or table.  Allow one leg to rest off the side of the surface while you pull the opposite knee toward your chest.  You can also do the hip flexor stretch sidelying.  This will help stretch the muscles in the front of the hip, becoming tight from sitting for long periods.

Hip Flexor stretches for lower backHip Flexor Stretch



Why Should I Stretch my Lower Back?

Stretches for the lower back pains can help decrease the risk of low back pain and sciatica symptoms.  It can also increase your ability to walk, bend, and perform the normal activities of life.  If you have low back pain or these stretches do not help, Come see us at Jacksonville Orthopedic Inst.  We have a team of experts who are ready to help!

If you would like to learn more about lower back stretch or lower back strain, read an article from one of our Jacksonville Orthopedic Institute physicians about a non-surgical approach to dealing with your pain.


How Do You Fix Low Back Pain?

If you still have Low back pain, consider physical therapy. A physical therapist can help determine the cause of the pain and develop a long-term treatment plan.

Please read this article on the FAST TRACK SPINE PROGRAM if you are interested in receiving physical therapy.  

JOI Physicians and Therapists can now offer Telemedicine Appointments for new and existing patients.

If you need to schedule with a Spine Orthopaedic Specialist, call JOI-2000 or follow the link below.




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