7 Stretches to Alleviate Lower Back Pain

I had my first introduction to lower back pain in 2009.  I didn’t know it then, but I managed to herniate a disc while running, and was in a lot of pain.  Since becoming a personal trainer in 2011, I’ve tended to attract a lot of clients who also experience back pain, because it’s something I’ve gotten good at helping others manage.  

Lower back pain is a common issue that affects many people due to various factors like sitting in front of computers or televisions for much of the day, infrequent exercise, injuries, or stress. Incorporating specific stretches for lower back pain into your daily routine can significantly ease discomfort and improve your overall flexibility. 

It's important to remember that not all stretches will work for everyone. If you're experiencing acute pain or have an injury, consult your healthcare provider before starting any new exercise regimen. Here are seven of my favorite stretches to help alleviate lower back pain:

1. Pigeon or Modified Pigeon Stretch

The Pigeon Stretch is excellent for releasing tension in the hip flexors and lower back. If the traditional pose is too challenging, try the modified version.

How to do it:

  1. Start on your hands and knees in a tabletop position.

  2. Bring your right knee forward towards your right wrist.

  3. Extend your left leg straight back behind you.

  4. Lower your hips towards the floor and hold for 20-30 seconds.

  5. Switch sides and repeat.

2. Standing Hamstring Stretch

Tight hamstrings can contribute to lower back pain. Stretching them can relieve tension and improve flexibility.

How to do it:

  1. Place one foot on a low bench or step in front of you

  2. Keep your knees straight and hips facing forward.

  3. Keeping the chest open and the back flat, hinge forward at the hips until you feel a stretch in the back of your leg.

  4. Hold for 20-30 seconds, then switch legs.

3. 90-90 Arm Sweep

This stretch targets the thoracic spine and shoulders, which can indirectly help relieve lower back pain by improving overall mobility.

How to do it:

  1. Lie on your right side with your knees bent at a 90-degree angle and stacked.

  2. Extend your arms straight out in front of you, palms together.

  3. Sweep your left arm over your body and reach behind you, rotating your torso.

  4. Follow your hand with your eyes and hold for 20-30 seconds.

  5. Switch sides and repeat.

4. Reach and Rotate Opener

This exercise enhances thoracic mobility and can help alleviate lower back tension by promoting better spinal alignment.

How to do it:

  1. Start in a tabletop position.

  2. Place your right hand behind your head, elbow pointing out.

  3. Rotate your upper body to bring your right elbow towards your left arm.

  4. Then, rotate back to open your chest towards the right.

  5. Repeat 10 times on each side.

5. Cobra to Child's Pose

Combining these two yoga poses can provide a gentle stretch for the lower back while also promoting relaxation.

How to do it:

  1. Start lying face down on the floor.

  2. Place your hands under your shoulders and press up into Cobra Pose, lifting your chest off the ground.

  3. Hold for a few seconds, then shift your hips back into Child's Pose.

  4. Hold Child's Pose for a few breaths before returning to Cobra.

  5. Repeat 5-10 times.

6. Prone Scorpions

This dynamic stretch targets the lower back, hips, and obliques, promoting flexibility and mobility.

How to do it:

  1. Lie face down with your arms extended out to the sides.

  2. Lift your right leg and twist it over to the left side of your body, trying to touch your foot to the ground.

  3. Return to the starting position and repeat on the other side.

  4. Perform 10 repetitions on each side.

7. Cat-Cow Stretch

This classic yoga sequence helps improve flexibility and relieve tension in the spine.

How to do it:

  1. Start on your hands and knees in a tabletop position.

  2. Inhale as you arch your back, dropping your belly towards the floor (Cow Pose).

  3. Exhale as you round your spine towards the ceiling (Cat Pose).

  4. Continue alternating between these positions for 1-2 minutes.

Final Thoughts

Incorporating these stretches into your daily routine can help alleviate lower back pain and improve your overall mobility. However, no blog or video can substitute for personalized health care, especially if you’re in a great deal of pain, or if you are aware of a specific condition.  Listen to your body and adjust as needed. Always follow your healthcare team's advice, especially if you're dealing with an acute injury or severe pain. If you have any questions or need personalized assistance, feel free to reach out to me!  You can email me through the contact page.  Here’s wishing you a happy back!

Natalie Careylower back painComment