What stretches can I do at home for low back pain?

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There are many different types of exercise for low back pain. The main categories of exercise are stretching, stabilization, and strengthening. Stretching improves the range of motion of your joints and gives you more flexibility. Flexibility keeps your muscles ready to move and increases your low back function. This is particularly important when you have low back pain because it can help you return to normal activities and avoid unnecessary flare-ups.

You can stretch at home in just a few minutes each day. Stretching is most important when you shift from inactivity to activity. Good times to stretch are first thing in the morning and whenever you’ve been sitting for a long time. When done correctly, stretching is easy and enjoyable. Stretching is not competitive, so don’t try to stretch further every day. With time, stretching will produce benefits. There are hundreds of different stretches you can do for your low back and many different approaches to stretching. There is no perfect stretch for everyone with low back pain, so trial and error is necessary to find the stretches that help you. Many muscles contribute to your low back function. These include muscles not only in your low back, but also in the rest of your back and in your thighs, buttocks, abdominals, and sides. Four simple stretches that target these muscles are explained below.

1. Supine elongation stretch

Lie on your back on a mat or a carpeted floor, wearing loose clothing. Slowly straighten out both legs. Slowly straighten your arms and bring them up beside your ears. Point your toes. At the same time, reach in the opposite direction with your hands. Stretch yourself out in both directions. Hold this stretch for 15 seconds and then relax for 10 seconds. Repeat the stretch and the hold three times. This stretch targets your arms, shoulders, and spine, your abdominal muscles, muscles along your ribs, and your hips, legs, and feet.

2. Single-leg knee-to-chest stretch

Lie on your back on a mat or carpeted floor, wearing loose clothing. Slowly straighten out both legs. Slowly straighten your arms and bring them up beside your ears. Point your toes. At the same time, reach in the opposite direction with your hands. Stretch yourself out in both directions. Next, bend one knee and slowly pull it towards your chest with your hands behind your knee, until you feel a gentle stretch. You may feel a stretch in your lower back, at the front of your upper leg, and/or in your buttocks. While performing this stretch, keep your head and back against the floor. Hold each stretch for 15 seconds and then relax for 10 seconds. Repeat the stretch-and-hold sequence three times. Start over and do the stretch again using your other leg.

3. Back extension stretch

Lie on your stomach on a mat or a carpeted floor, wearing loose clothing. Raise your upper body so that you support yourself on your elbows, with your elbows directly beneath your shoulders. You should feel a mild tension in the center of your low back. While in this position, tighten the muscles of your low back by tightening the muscles of your buttocks. Tighten the muscles for 10 seconds and relax for 10 seconds. Repeat the tightening and relaxation three times.

4. Seated hamstring stretch

Sit down on the floor with your back flat against a wall, wearing loose clothing. Bend your knees at an angle of 90 degrees. Put your heels on the floor, six inches apart. Place your hands either on your knees or on the floor alongside your hips. Slowly begin to straighten out your legs, always keeping your heels on the floor and six inches apart. Stop straightening when you begin to feel a gentle stretch behind your knees, or behind your upper legs, or in your low back region. Hold the stretch for 15 seconds and relax for 10 seconds. Repeat the stretch-and-hold sequence three times.

If you enjoy stretching at home but want to learn more, consider joining a stretching class at a fitness center. Certain types of yoga or Pilates are also good ways to learn stretches for your low back and the rest of your body. Try a few classes to see how your low back feels afterward.

 
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