5 excellent back stretches for back pain from a Spinal specialist with 40 years experience

What are the best lower back stretches?

Best back stretches for lower back pain

A series of good low back stretches is an easy and effective way to help a sore back and keep it from hurting in the future.  Even if you have a bad low back that is bothered by arthritis and tight muscles, faithfully doing an assortment of back stretching exercises daily will go a long way toward getting back pain relief.  Regularly stretching your back muscles is the best way to avoid the tight muscles and back soreness that happens after too much activity or the lower back pain that comes with changes in the weather. Whether you’re in great shape or sadly out of shape, nothing feels as good as a good back stretch.

Each morning, do these low back stretches before getting out of bed:

Pelvic tilt – Lie on the back, with both knees bent and feet on the bed. While in this relaxed position the curved small of the back will not be touching the bed or at least not touching it firmly.  Begin to tilt the pelvis by tightening the abdominal muscles and rolling the pelvis backward so the small of the back presses down flat against the bed. The sensation of the pelvis rolling backward should be obvious. Hold this back stretch for 5 seconds, then relax. Gradually build to 10 repetitions.

Low back stretch – Lie on the back, with both knees bent and feet on the bed,  First bring one knee to the chest by raising one and then holding it up toward the chest with both hands.  After the first knee is up toward the chest, bring the other knee up toward the chest and hold both knees up with two hands.  Grasp both knees and firmly pull the knees down toward the chest. Hold for 15-30 seconds.  Relax.

Knees to chest – Lie on the back with both legs out straight. Bring one knee up to your chest, and at the same time press the small of the back toward the bed like a pelvic tilt.  Hold for 5-10 seconds, repeat 5 times. Repeat this back stretch with other leg.

Buttock stretch – Lie on the back, with both knees bent and feet on the bed. Cross the left ankle over the right knee. While the legs are crossed, use both hands to pull the right knee toward the chest.  A definite stretching sensation should be felt in the low back and buttocks on the left side. Hold for 5-10 seconds, repeat 5 times. Repeat with other leg.

Piriformis stretch – The piriformis muscle runs horizontally through the buttock muscle group and when tight it can contribute to back pain and sciatica. To stretch the piriformis muscle, Lie on the back, with both knees bent and feet on the bed. Cross one leg over the other so that the back of one knee is close to being on top of the other knee.  Firmly pull both knees toward the chest until a definite stretch is felt in the buttock. Hold for 15-30 seconds.  Relax, Repeat 3 times.

Lower back exercises and lower back stretches: Basic Four

What are the best sciatica  and low back stretches?

Lower back pain stretches

Common daily activities, as well as long periods of inactivity, can often cause tight back muscles and lower back pain.  Over time this can result in significant change in the low back so that muscles become shortened, arthritis can develop around misaligned spinal segments, and the risk of injury is increased, compounding the chances for more intense and more frequent lower back pain.

Doing these lower back stretches will reduce the tension and reverse the shortening of all the major muscles of the back in a gentle and effective way. Doing these lower back stretches a few times a week will help increase blood and lymphatic fluid circulation, reduce fixation and restriction of arthritic joints, make the back feel better and reduce the likelihood of future episode of back pain.

With all of these lower back stretches only go as far as comfort allows and stop if pain or any sensation is felt.

Back Stretch #1

1. Lie on the back on a comfortable surface, with knees bent and feet flat on the floor.
2. Place the hands behind both knees and pull the legs up and toward the chest.
3. Allow the low back and buttocks to relax so that the pulling on the knees and legs is able to stretch and relax the low back as much as possible.
4. Pull until a gentle and comfortable low back stretch is felt, that might even go into the buttocks.
5. Hold for 5-15 seconds. Return to the starting position.
6. Repeat 5-10 more times.

Back Stretch #2

1. Lie on the back on a comfortable surface, with the knees bent and feet flat on the floor.
2. Keeping the back flat on the floor, rotate the pelvis and hips to the left, holding the knees together as both legs are rotated down toward the floor on the left.
3. Allow the weight of both legs to rotate the pelvis and hips toward the left until a gentle and comfortable stretch is felt.
4. Hold for 5-15 seconds. Return to the starting position.
5. Repeat in other direction, going to the right.
6. Repeat 5-10 more times.

Back Stretch #3

1. Lie face down on a comfortable surface.
2. Prop up the top half of the body by placing the body weight on the elbows, and allowing the low back to comfortably arch backward into a deep and comfortable curve. The chest and upper abdomen should be off the floor.
3. Slowly press down on the floor with the palms of the hands, as the elbows are straightened.  This will cause the low back to extend further backward and increase the depth of the backward arch.
4. Continue straightening the elbows until a gentle comfortable low back stretch is felt.
5. Hold for 10-30 seconds. Return to the starting position.
6. Repeat 2-3 more times.

Back Stretch #4

1. Lie on the back on a comfortable surface, with knees bent and feet flat on the floor.
2. Push the small of your back down toward the floor by rotating the pelvis so the buttocks go down toward the feet and the pelvic bone in front comes up toward the head.
3. Hold for 5-10 seconds. Return to the starting position.
4. Repeat 5-10 more times.

Back Stretch #5

1. Lie on the back on a comfortable surface, with knees bent and feet flat on the floor.
2. Push down with the legs by pressing the feet into the floor, and bring the buttocks up and off the floor as the body weight is transferred to the shoulder blades.
3. Hold for 5-10 seconds. Return to the starting position.
4. Repeat 5-10 more times.

Back Stretch #6

1. Kneel down on a well padded floor in the hands and knees position.
2. While on the hands and knees, arch the entire back upward toward the ceiling like an angry cat.
3. Hold for 5-10 seconds. Return to the starting position.
4. While on the hands and knees, allow the abdomen to sag down toward the floor and the spine to reverse the curve downward like an old horse.
5. Hold for 5-10 seconds. Return to the starting position.
6. Repeat this sequence of arching the back upward toward the ceiling and downward toward the floor 5-10 times.

Back Stretch #7

1. Sit in a firm comfortable chair with the feet flat on the floor.
2. Bend and stretch the neck, upper back, and low back forward until the chest is close to or touching the thighs and the hands can touch the floor.  Allow you body to relax and feel the stretch all along the spine from the skull to the low back.
3. Hold for 10 seconds. Return to starting position.
4. Repeat 5-10 more times.

Back Stretch #8

1. Stand up straight with the arms at the sides of the body and feet shoulder-width apart.
2. Bend and stretch the upper body sideways and down toward the left.  The left hand should slide down the side of the thigh and attempt to go past the left knee, while the right arm is brought up and over the head so the forearm is resting on top of the head. Allow the weight of the right arm on the head to bring the body over to the left; do not force or use effort to make this left lateral bending happen, let the weight of the body do the work.
3. Hold for 5-10 seconds. Return to the starting position.
4. Repeat in other direction, bending and down to the right, with the right hand going toward and past the right knee and the left forearm on top of the head.
5. Hold for 5-10 seconds. Return to the starting position.
6. Repeat this sequence of back stretching exercise to the left and right 5-10 times.