Stretching the Lower Back to Relieve Pain

Does lower back pain plague your day-to-day, making it difficult to enjoy your life to the fullest? If so, you’re in very good company. An estimated 39% of adults in the United States reported having back pain in 2019, and it’s the second biggest reason Americans visit the doctor’s office. 

Here’s the good news: In most cases, lower back pain is a temporary problem that can be alleviated with conservative therapies. Even home remedies, like stretching, heat therapy, and rest, may be sufficient to address your discomfort. 

Keep reading to learn about how you can stretch the lower back to relieve pain.  

What Tight Muscles Cause Lower Back Pain?

Tight muscles that can cause lower back pain include the iliopsoas, piriformis, multifidus, quadratus lumborum, and gluteals.   

  • The iliopsoas encompasses the psoas major and ilicaus muscles. It helps externally rotate the hip joint, providing strength and stability for the hip joint. Tension in the iliopsoas can pull on the lumbar spine, leading to lower back pain. 
  • The piriformis muscle is a flat, thick muscle that begins in the lower back and extends through the buttocks. If it becomes inflamed, tight, or spasms, it can press on the sciatic nerve and cause lower back pain. 
  • The multifidus is a group of small muscles along each side of the lumbar spine. It grants stability to the spine and facilitates spinal extension. Multifidus dysfunction and tension can lead to back pain and compromise spinal stability.
  • The quadratus lumborum, or QL, is a muscle that extends from the bottom of the rib cage to the top of the hip bone. It’s the body’s deepest back muscle, providing stability to the entire lumbar area. Weak surrounding muscles, poor posture, sitting for too long, and traumatic injuries can all lead to a tight, painful QL muscle. 
  • The gluteals, also known as the glutes, are a group of muscles that make up the buttocks. Tight glutes can lead to pelvic misalignments and lower back strain, both of which can cause lower back pain. 

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Is It Good to Stretch the Lower Back When in Pain?

Yes, it’s good to gently stretch the lower back when in pain, as it reduces muscle tension, encourages muscular balance, and improves range of motion. 

Some of the best stretches for lower back pain include:

  • Knee-to-chest stretch
    • Lie on your back with your knees bent and the soles of your feet on the ground.
    • Gently bring one knee toward your chest while pressing your lower back into the ground. 
    • Hold this position for around 30 seconds, release, and repeat with the other leg. 
  • Child’s pose
    • Kneel with your knees directly under your hips and your big toes touching behind you. 
    • Gently walk your hands forward until your arms are straight out in front of you, bringing your chest as close to the ground as possible.
    • Breathe in this position, deepening into the stretch. 
  • Cat-cow stretch
    • Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
    • On an inhale, slowly drop your stomach toward the floor, raising your head and pelvis upward. 
    • On an exhale, round your spine, releasing your head down and tucking your pelvis. 
    • Repeat five to 10 times. 
  • Seated spinal twist
    • Sit on the ground with your legs straight.
    • Cross your right leg over your left leg, with your right foot flat on the ground. 
    • Place your right hand next to or slightly behind your right hip. 
    • Inhale, rotating your body to the right and placing your left elbow on the outside of your left knee. 
    • Breathe in this position for a few breaths. Repeat on the other side. 
  • Sphinx 
    • Lie on your stomach with your elbows positioned under your shoulders, your forearms flat on the ground, and your feet slightly apart.
    • Gently engage your abdominal muscles, lower back, buttocks, and thighs to lift your head and chest.  
    • Take a deep breath, pressing your pelvis into the ground. 
    • Hold this position for around 30 seconds, release, and repeat. 

Why Does My Lower Back Feel Like It Needs to Be Stretched?

Your lower back may feel like it needs to be stretched because of muscle tension, overuse, or previous injuries. 

Muscle tension can make your lower back feel tight, giving you the urge to stretch. Various lifestyle factors contribute to muscle tension, including:

  • Poor posture: When the spine isn’t in its proper alignment, it imparts imbalanced forces on your spine and back muscles. This causes tension, necessitating the need to stretch throughout the day. 
  • A sedentary lifestyle: Sitting down for hours on end isn’t good for your back muscles—it makes them weaker and tighter. Standing up and stretching periodically can help you avoid lower back pain if you have a desk job. 
  • Mental stress: Stress can trigger lower back pain in a few different ways. For one, stress initiates the release of cortisol and adrenaline—two hormones that kick the “fight or flight” response into gear and cause muscle contraction. Stress can also make you unconsciously tense your muscles. 

Overuse can also make you feel like your muscles need to be stretched. Examples include heavy lifting with poor posture, exercising without warming up properly, or exercising very intensely without working up to it. 

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If you recently sustained a lower back injury, or had an injury in the past that didn’t heal properly, your back may feel tight and tense. The most common example is back sprains and strains, which can trigger significant muscle tension. Scar tissue from past injuries can also cause a tight back, as scar tissue is less elastic than healthy tissue. 

When Does Stretching Make Back Pain Worse?

Stretching can make back pain worse if your pain is nerve-related, or if you stretch improperly. 

Irritated or inflamed nerves often respond negatively to stretching because:

  • Nerves aren’t elastic in the way that muscles are elastic. So, while stretching a muscle can relax it, stretching a nerve may either have no effect or lead to worsened pain. 
  • Certain stretches can increase the pressure on compressed nerves, leading to increased irritation and pain. 

Additionally, stretching too deeply, for too long, or when you’re cold can worsen back pain by straining your body. A good rule of thumb is to only hold the stretch for 10 to 30 seconds, and breathe deeply while you’re in the stretch. Warm up your body with a few gentle exercises before stretching, or opt to stretch after your workouts. 

If you’ve been diagnosed with a back injury or spinal condition, consult a licensed physical therapist before stretching. Your PT can provide stretches that are safe for your stage of recovery.