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How to stretch your lower back: 8 moves for pain relief and improved mobility

  • Writer: KC Rehab Team
    KC Rehab Team
  • 6 hours ago
  • 4 min read

Lower back pain is a very common problem, affecting roughly 8 in 10 Americans, that can interfere with your daily life. Whether you sit at a desk all day, lift heavy things at work or just slept wrong, chances are you’ve felt that uncomfortable ache in your lower back at some point. For some people, the pain is short-lived. For those who have long-lasting mild or even severe lower back pain, it can lead to problems that affect your daily life, like walking, sitting, sleeping or even just getting dressed.


Your lower back supports the weight of your upper body and helps you move in all directions. It’s made up of bones, discs, joints, muscles and ligaments. When something goes wrong with any of these parts, pain can happen. Lower back pain can be caused by a variety of factors, including:


  • Herniated disc

  • Spinal stenosis

  • Muscle spasms

  • Injury or accident 

  • Stress or anxiety

  • Poor posture

  • Osteoarthritis

  • Skeletal irregularities like scoliosis

  • Degenerative disc disease


Most lower back pain can be managed, treated and even prevented with the right approach. And one of the most effective tools for that is physical therapy, especially when it includes targeted exercises and stretches. 


How can stretching and exercise help?


When you’re in pain, moving may be the last thing you feel like doing, but it can actually help more than you think. Physical therapy exercises and stretches are designed to safely improve how your body functions. Here’s how they can help:


  • Increase flexibility

  • Improve range of motion

  • Strengthen support muscles

  • Reduce muscle tension

  • Boost blood flow

  • Prevent future injuries

  • Enhance overall well-being


Physical therapy stretches for lower back pain


A physical therapist can tailor a plan just for you based on your pain, strength, mobility and underlying cause. These movements are designed to help stretch your lower back and ease pain and may include:


  1. Child’s pose — This gentle yoga stretch lengthens your spine and helps release tension. Start on your hands and knees. Slowly sit back toward your heels, reaching your arms forward. Rest your forehead on the floor and take in a few deep breaths. Hold for a few moments and return to your hands and knees. 


  1. Cat-cow stretch — This stretch is great for warming up your spine and improving flexibility. Start on your hands and knees. Inhale deeply as you arch your back, lifting your head and tailbone skyward. Exhale as you round your back, tucking your chin and pelvis. Repeat this stretch as directed, moving slowly with your breath. 


  1. Pelvic tilts — These tilts help strengthen your core and support spinal movements. Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and flatten your back against the floor. Hold this position for a few moments and then release. Repeat the pelvic tilts as directed. 


  1. Knee-to-chest stretch — This stretch can help relieve tension in the lower back and hips. Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest and hold it with both hands. Hold the position for a few moments and release your leg back to your starting position. Switch legs and repeat the stretch. Do as many reps as directed. 


  1. Piriformis stretch — This stretch targets a small muscle near the base of your spine that can cause pain if it’s tight. Lie on your back and cross one ankle over the opposite knee. Reach through and pull the uncrossed leg toward your chest. Hold for a few moments and then return to your starting position. Swap legs and repeat. Repeat alternating legs as directed. 


  1. Hamstring stretch — Tight hamstrings can pull on your pelvis and contribute to lower back strain. Stretching them can help ease tension and improve mobility. Lie on your back with one leg straight up, using a towel or strap to gently pull your foot towards you, stretching the back of your thigh. Hold for a few moments, then swap legs. Repeat as directed. 


  1. Bridge exercise — Bridge exercises help to strengthen your glutes and lower back muscles. Lie on your back with your knees bent and feet flat on the floor. Tighten your core and lift your hips off the floor. Hold this pose for a few seconds and then slowly lower back down. Repeat as directed. 


  1. Lumbar rotations — These rotations help improve the mobility in your lower spine. Lie on your back with your arms out to the sides and knees bent. Gently let your knees fall to one side while keeping your shoulders flat on the ground. Hold for a few moments, then switch sides. Repeat each side as directed.


Don’t push into pain. If a stretch hurts, stop. Working with a physical therapist can help ensure you’re doing the movements safely and effectively. They can also incorporate other techniques and modalities into your treatment to provide you with the best treatment plan. 


Support your spine with KC Rehab by your side every step of the way


At KC Rehab, we know that lower back pain can interfere with everything, from work to sleep to doing the things you love. Our team of experienced, licensed physical therapists specializes in personalized care that treats the root cause of your pain, not just the symptoms. 


Whether your pain came on suddenly or has been lingering for a while, we’ll help you build strength, increase mobility and feel confident in your movement again. With a mix of expert guidance, customized exercises and one-on-one support, we’re here to help you feel better and move better. 


Contact our team today for more information or to schedule an initial appointment.

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