9 Lower Back Pain Stretches to Reduce Pain and Build Strength: Complete Guide 2023
Lower back pain is a common issue that affects many people at some point in their lives. It can range from mild to severe and can be caused by various factors, such as poor posture, injury, or excessive use.
If you are experiencing lower back pain accompanied by bowel or bladder dysfunction, it is important to consult with a medical professional, as this may be a sign of a more serious issue.
There are several options for managing lower back pain, including self-care techniques like stretching and maintaining a healthy lifestyle, and sometimes it may be necessary to see a doctor for treatment. One effective method for relieving lower back pain is through back pain stretches.
Back pain stretches are basically specialized exercises for back-related issues. These exercises target the muscles in the back and surrounding areas and make them more flexible and stronger.
Lower Back Pain Stretches Overview
This article provides a guide to stretches that can help alleviate back pain, ranging from simple stretches that can be done at home to more advanced stretches that may require the guidance of a physical therapist. These stretches may be helpful for people dealing with mild discomfort or chronic pain and can improve quality of life.
Common Causes of Lower Back Pain
Lower back pain is a common issue that can be caused by a range of factors, such as muscle strains, herniated discs, spinal stenosis, osteoarthritis, and poor posture. These can result in inflammation, pressure on nerves, joint degeneration, and stiffness, causing lower back pain.
It is advisable to see a medical professional for ongoing or radiating pain and consider treatment options such as physical therapy, medication, and lifestyle changes.
9 Back Pain Stretches To Relieve Lower Back Pain
1. Knee Chest Stretch
The Knee to Chest stretch is done on the back with bent knees and feet flat on the ground. From this starting position, lift one leg and adopt a pose with knees bent towards the chest, holding the stretch for 20-30 seconds before returning to the starting position.
This stretch targets the hip flexor muscles and also your abdominal muscles. It may help alleviate low back pain. It should be repeated on the other side.
2. Cat-Cow Stretch
The Cat-Cow stretch is done on hands and knees with wrists under shoulders and knees under hips. On an inhale, arch the back and lift the head and tailbone towards the ceiling while letting the belly sink toward the ground.
On an exhale, round the spine and tuck the chin towards the chest, bringing the tailbone towards the knees. This stretch helps to stretch and strengthen the back and abdominal muscles and can provide pain relief from back-related pain. It should be repeated for about ten reps.
3. Child’s Pose
Start on all fours with a flat back and a neutral neck. Lower your hips back towards your heels and stretch your arms out in front of you. Rest your chest on your thighs and relax your neck. Hold for a few deep breaths.
4. Spinal Twist
Lie on your back with your knees bent and feet flat on the ground. Bring your right knee towards your chest and use your left hand to gently guide it across your body to the left side. Keep your left shoulder planted on the ground and hold for a few deep breaths. Repeat on the opposite side.
5. Supine Pigeon
Lie on your back with your knees bent and feet flat on the ground. Bring your right ankle towards your left thigh and use your hands to gently guide your right knee towards the ground. Hold for a few deep breaths and then repeat from the starting position on the opposite side.
6. Kneeling Lunge
Begin with your knees bent, in a kneeling position, with your right foot forward and left knee on the ground. Slowly push your hips forward and hold for a few deep breaths. Repeat from the starting position on the opposite side.
7. Seated Forward Fold
Start seated with your legs extended in front of you. Slowly hinge at your hips and reach your hands towards your toes. Hold for a few deep breaths.
8. Single Leg Hamstring Stretch
The Single Leg Hamstring Stretch begins by lying on your back with one leg extended and the opposite leg bent. You slowly lift the extended leg off the ground and hold onto the back of the thigh with both hands, pulling it towards your chest while keeping your lower back pressed against the ground.
9. Single Leg Glute Stretch
The Single Leg Glute Stretch starts by lying on your back with your left leg or the right extended and the other bent. You lift the extended leg off the ground and use your hand to gently press the knee towards the ground.
Digital Programs Specialized in Relieving Back Pain
1. Best Talked about Program – Top Choice: My Back Pain Coach
Ian Hart’s My Back Pain Coach is a video training program designed to help people relieve back pain. It offers exercises that can be done at home and provides education about the causes and prevention of back pain.
The program was developed by Ian Hart, a certified strength and conditioning specialist, and has been used in 27 countries and featured in various media outlets. The program claims to provide long-term relief for upper and lower back pain through a 16-minute method that can “rebalance” the body after one session.
2. Best Non-invasive Program: The Back Pain Miracle System
The Back Pain Miracle System is a digital program that offers non-invasive and affordable relief for spinal discomfort. It includes the Bartenieff Rock and Roller movement, which involves gently rocking back and forth to open and close the spinal vertebrae and relieve pressure on discs and compressed nerves, and the “Knees Side to Side” movement, which is effective at mobilizing and relaxing muscles and joints that may be causing problems.
These movements are intended to help alleviate long-standing pain permanently.
3. Best Highly Rated: Lose the Back Pain System
The Lose the Back Pain System is designed to help individuals identify and address physical dysfunctions and muscle imbalances causing spinal discomfort, sciatica, and other issues. It includes DVDs, audio CDs, and a reference manual and focuses on correcting specific imbalances through a personalized process to provide long-term relief for musculoskeletal issues.
Over 56,000 people have used this program and are living a pain-free life.
>> Related Article: Lose the Back Pain System Reviews: Is it Effective?
4. Best Unique Approach: Back Pain Breakthrough
The Back Pain Breakthrough is a program developed by Dr. Steve Young, an experienced spinal discomfort specialist, that teaches the Targeted Spinal Release Method for eliminating back issues, including sciatica, within 30 days.
It includes a live demonstration and the Back-Pain Extinguisher technique for immediate relief from discomfort. Over 31,591 individuals have successfully used this program to eliminate chronic back pain and even neck pain.
Full Article: Back Pain Breakthrough Review: Does it Work?
5. The Most Systematic Program: Back Pain SOS
The Back Pain SOS program is a comprehensive approach to relieving back pain that includes stretches, self-care techniques, and breathing exercises to increase circulation and oxygen to the soft tissue. It is divided into two sections based on pain intensity and includes a section on maintaining a positive mindset for healing.
It was developed by Olympic Recovery Specialist Virgil Pruteanu and included a stretch based on the “poop protocols” used by the Himalayan army, which has been shown to effectively relieve pain in various individuals, including those with severe pain who have been able to leave their wheelchair permanently.
Full Article: Back Pain SOS Review 2022: Does it Really Work?
Lower back pain is a common problem that can significantly impact daily life. However, incorporating certain stretches into your routine can help provide long-term relief.
It is important to consult with a medical professional before beginning any new exercise regimen and to listen to your body and stop if you experience any discomfort or pain.
By regularly incorporating these stretches and maintaining good posture and proper body mechanics, you can help reduce and manage your low back pain.
Remember to be patient, as it may take time to see the full benefits of these stretches. With dedication and consistency, these stretches can be a valuable tool in your journey toward a stronger and healthier lower back.
>>Related Article: 7 Best Lower Back Pain Treatment • Top Back Pain Relief of 2022
Lower Back Pain Stretches FAQs
How often should I do stretches for lower back pain?
It is generally recommended to stretch a few times per week if you are experiencing chronic lower back pain, but it is important to listen to your body and not overdo it.
Can I do these stretches if I am pregnant?
It is generally safe to do gentle stretches for lower back pain during pregnancy with clearance from a healthcare provider, but it is important to be mindful of your body’s changing needs and to modify the stretches as necessary.
Can these stretches be done if I have a desk job?
Yes, if you take breaks and do stretching periodically throughout the day.