Best Stretches to Relieve Lower Back Pain

A fun fact? We think that lower back pain starts when we get “old.” Bizarrely enough, our way of looking “old” tends to shift as we age. Infact, initial episodes of back pain usually happen between 30-50 years of age. Not that old, right?

While the pain intensity can vary from person to person, recent scientific research does propose that stretching exercises can indeed be a paradigm shift (significant advancement). Let us dive in more.

What are the best stretches for lower back pain relief?

Recent studies do project the effectiveness of a few stretching exercises in decreasing lower back pain.
A systematic review article showcased the hamstring exercise to significantly reduce pain intensity and improved functional conduit in patients with lower back pain. The tight hamstrings help modify coordination between the lumbar and pelvic region. This type of exercise enhances spinal alignment and decreases pain.
Yoga poses like Cat-Cow, Child’s pose, Forward Bend, Upward Dog, Pigeon’s Pose, and Downward- facing dog have significantly shown to increase spinal flexibility and minimise muscle tension.

Knee to chest stretching— Lie on the back, bend your knees and bring your knees gradually towards your chest. Hold the pose for 30-40 seconds while moving right and left in the same position.

Benefit: Helps in lumbar muscles strain release

2. Cat-Cow Stretching— Place hands and knees on the mat. Avoid bending of the spine, maintain a neutral spine posture. Arch your back by inhaling while lifting your head and chest. While exhaling, round up your spine and tuck your chin towards your chest. Repeat for 10-15 minutes.

Benefit: Enhances spinal flexibility and reduces muscle stiffness. Can act as a warm up exercise for the spinal cord before performing any intense exercises.

3. Child’s Pose— Kneel on the floor/ yoga mat. Sit back on your knees on your heels and arm at your sides. Bend forward so your stomach touches your thighs. Extend your hand out in front of you with palms facing downwards. Relax your neck, rest your forehead on the ground/ mat. Allow the body to relax and close your eyes and breathe. Gradually return to the normal position.

Benefit: relieves pressure from the lower back region. Increases mobility.

How often should I stretch to prevent lower back pain?

Consistency is key. A study suggested the interlink between the flexibility activities and initiation of lower back pain.

- - - For lower back pain, stretching 4-5 days a week is ideal.
    - For individuals with a relatively sedentary lifestyle, stretching everyday can help.
    - If you are experiencing intense and severe lower back pain, stretch twice a day.

However, make sure you do not stretch beyond your ability as it might as well cause injury.

Can stretching worsen lower back pain?

Revisiting the last line above, if you perform stretching exercises inaccurately or exceedingly or improper techniques can worsen the situation. Overuse or moreover misuse of stretching exercises could lead to discomfort and injuries.
For instance, if you have moderate lower pain, avoid harsh stretching exercise initially. Opt for some gentle exercises in a comfortable range of motion.
If a particular stretch is causing discomfort or increased pain, stop the exercise and consult a healthcare professional.
Individuals with certain conditions like herniated discs or any degenerative disorders can personalise the exercise by seeking guidance from a doctor.

What yoga poses help with lower back pain?

A systematic review and meta analysis report in 2021, labelled Yoga as a great holistic approach and finest efficacy results in patients with lower back pain.

Yoga is recommended as an additional therapy for chronic lower back pain.

There are specific yoga poses that are quite effective, that includes:

Bhujangasana (Cobra Pose) — Enhances blood circulation in the spinal region, Increases flexibility.

Shalabhasana (Locust Pose) — Strengthens back region, Tones the glutes and the thigh muscles, Improves the digestion Supta Matsyendrasana (Supine Spinal Twist) — Improves spinal mobility, Enhances glutes, chest and hamstring muscles. Also tightens the shoulders and is one of the best for lower back pain.

Should I stretch before or after exercising for back pain?

- - There is not much significance in either the pre-exercise nor the post- exercise stretching timings. However, stretching before the exercise can help prepare the muscles for activity, while after exercise stretching helps in muscle recovery.
  - Specifically, for lower back pain individuals, dynamic yet gentle stretching before exercise can help to minimize the muscle tension.

Stretching pre-exercise

Pelvic tilts

Cat-cow

Stretching post-exercise

Seated forward bend

Child’s pose

REFERENCES

Cramer H, Lauche R, Haller H, Dobos G. Yoga for treating low back pain: A systematic review and meta-analysis of randomized clinical trials. Clin J Pain. 2013;29(2):164-173. Available from: doi:10.1097/AJP.0b013e31824f4e3b.
Herbert RD, Gabriel M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2002;(3):CD004577. Available from: doi:10.1002/14651858.CD004577.
Saper RB, Sherman KJ, Cullum-Dugan D, et al. Yoga for chronic low back pain: A randomized trial. Clin J Pain. 2009;25(3):197-203. Available from: doi:10.1097/AJP.0b013e31818b1b6f.
Gou Y, Lei H, Chen X, Wang X. The effects of hamstring stretching exercises on pain intensity and function in low back pain patients: A systematic review with meta-analysis of randomized controlled trials. J Back Musculoskelet Rehabil. 2024;37(1):1-12. Available from: doi:10.3233/BMR-220346.
Şahin N, Karahan AY, Albayrak İ. Effectiveness of physical therapy and exercise on pain and functional status in patients with chronic low back pain: a randomized-controlled trial. Turk J Phys Med Rehabil. 2017;64(1):52-58. Published 2017 Aug 9. Available from: doi:10.5606/tftrd.2018.1238.