Stretches for Lower Back Pain

The lower back, or lumbar spine, is composed of bones, joints, ligaments, nerves and muscles that work together to support the weight of the upper body. The lower back region provides support for the spinal column and allows the body to bend, twist, and rotate the hips. Nerves in the lower back also connect to the pelvis, legs and feet.

Chronic lower back pain typically involves a joint problem, irritated nerve, or disc issue; however, it can also have many sources. A health care professional may recommend stretches to improve flexibility, strengthen the muscles that support the spine, and reduce pain.

Stretches for lower back pain

A health care professional should be consulted prior to implementing new physical activities into daily routines, especially when dealing with lower back pain. Discontinue any stretches that cause or increase pain and contact a medical professional. The following are examples of basic stretches that can help alleviate lower back pain.

Knee to chest

• Lie on the back.
• Use both hands to gently pull both knees towards the chest until the mid-low back is comfortably stretched.
• Hold the stretch for 10 to 15 seconds and slowly return to the starting position.
• Repeat as necessary.

IT band stretch

• Lie on the back with the knees bent and the feet flat on the floor.
• Take one ankle and rest it on the opposite, bent knee.
• Reach under that knee and gently pull it towards the chest until the buttock is comfortably stretched.
• Hold for 10 to 15 seconds.
• Release and repeat on the opposite side.

Hamstring stretch

• Lie on the back with knees bent and feet flat on the floor.
• Bring one leg towards the chest.
• Extend the leg straight up into the air.
• Reach with both hands just below or above the knee and gently pull it towards the chest.
• Hold for 10 to 15 seconds, then slowly release.
• Repeat with the opposite leg.

Twist

• Lie on the back with knees bent and feet flat on the floor.
• Rotate the knees so that they fall to one side of the body but remain on top of each other.
• Reach the arms over the torso to the opposite side.
• Hold for 10 to 15 seconds.
• Repeat with the opposite side.