Five Key Low Back Pain Stretches

Why Do I Have Low Back Pain?

Can My Low Back Pain be Caused by Other Issues?

Absolutely. Be on the lookout for numbness and tingling that radiates down either leg or is located in the groin region. This could indicate a herniated disc or pinched nerve. If the pain radiates from the buttock down the back of the leg towards the foot, it could be Sciatica or Lumbar Spinal Stenosis.

Additionally, some organs can refer pain to the low back area as well. Visceral (organ) pain can be vague, deep, dull, pressure-like in nature, but would not be changed with stretching of the muscles. In these cases, seeing a medical doctor or physical therapist would be critical to assess and treat the condition safely.

Check out my article on 10 Common Causes of Low Back Pain for an in-depth look into other alternative causes of back pain.

Which Low Back Muscles Usually Cause Low Back Pain?

Typically, the muscles that most directly cause low back pain include the Iliopsoas, Lumbar Extensors, Quadratus Lumborum, Obliques, as well as the hip external rotators and extensors (Piriformis, Gluteus Maximus, etc.).

These muscles have different actions, yet each one of them can limit the body’s natural range of motion if they are significantly tight. This can in turn increase joint stiffness in the spine. As these muscles become tighter, the joints will have less motion available to them.

Why is My Low Back Pain the Worst in the Morning?

Sleeping for 6-8 hours throughout the night also means that our muscles and joints haven’t moved much either during that time. I, myself, take part in a morning ritual of stretching as I too suffer from chronic low back pain. I highly recommend making a morning ritual of these low back pain stretches as it is critical to restoring normal flexibility in the muscles and mobility in the spine.

Once this is completed successfully, the back pain should be much better for the rest of the day. Think of it as daily maintenance similar to taking care of a car.

My chronic low back pain was caused during my time serving in the U.S. Army Infantry. I suffered several low back injuries back then, so now I have to constantly perform therapeutic exercises on my back in order to manage my low back pain. My morning stretching ritual of low back pain stretches takes me about 15 minutes, but after they’re completed my back will absolutely feel better the rest of the day. It also gives me the confidence that I am capable to manage my low back pain and that I have the power to make it better when necessary.

How to Perform Low Back Stretching Correctly?

Daily stretching is a must for reducing low back pain. Stretches can be performed by holding each one for a duration of 30 seconds and then each repeated 3 times in a row. The intensity of each stretch really depends on how much pain is already present when starting to stretch. The higher the pain level, the lower the intensity of the stretch that should be performed. If too great of a stretch intensity is performed it can cause a rebound effect and the muscle may actually get more tight rather than less.

Be careful when stretching! Always start at a lower intensity stretch where and stop right at the edge of pain or discomfort as the pain should slowly fade away as the stretch is held. If the pain begins to increase, STOP! You’re likely pushing too hard into it. 

What Response Should I Get From Stretching?

Will I Have to Perform These Stretches Forever?

Not necessarily. This type of low back pain will normally come and go throughout our lives depending on a variety of factors. The stretches to reduce low back pain may be done daily, or simply whenever the low back pain is first noticed to be returning. Early identification of the symptoms is important though, as performing the stretches can stop the progression of low back pain.

Is “Poor Posture” Causing My Low Back Pain?

If you think that your posture throughout the day is causing or worsening your low back pain, continue with the low back stretches below, but also be sure to check out my article “8 Exercises to Relieve Posture Related Back Pain,” so that you can learn how to improve your posture to prevent back pain from coming back in the future.

Would a TENS Unit Help Relieve My Pain?

Yes, a TENS unit is a hand-held electrical stimulator device that provides pain relief. And It is very effective in providing pain relief for both acute and chronic back pain. TENS units are available to purchase online.

They work via the “Gate Theory,” which means that when they are turned on, the mind only feels the electrical stimulation from the unit as it blocks (shuts the gate) on the pain stimuli. I recommend this TENS unit from Nursal as it has dual channels and comes with 14-electrode pads that can be reused several times each.

9.3

TENS Unit

• PROFESSIONAL PAIN RELIEF MACHINE
• REAL AB DUAL CHANNEL
• MEMORY FUNCTION & ACCIDENTAL TOUCH PREVENTION
• 24 MODES & 20 INTENSITY LEVELS
• 14 STRONG ADHESIVE THICKER REUSABLE ELECTRODE PADS

Check Price

Would a Massage Help My Back Pain?

Yes, massage (a.k.a. soft tissue mobilization or myofascial release) could help relieve this type of low back pain. Massage should be used in conjunction with self-stretching rather than just a stand-alone treatment.

At this point, some people might be wishing they had the extra money to be able to afford regular massages by a licensed massage therapist, however, there are much cheaper alternatives that work just as well and that can be performed on a daily basis.

8

Acumobility Massage Ball

• Chiropractor-Designed Therapy Ball
• Trigger Point Release
• Flat and Stable Base
• Great Gift For Fitness Lovers

Check Price

These massage balls are my absolute favorite toolset to help relieve back pain!

They are made from high-density Silicone that provides firm pressure, yet is slightly forgiving. The base of it is flat, so you won’t have to struggle with it rolling away as is often the case when using a tennis or lacrosse ball.

Typically, I recommend using these Acumobility Massage Balls while lying on the floor with both of the knees bent. This will allow for the low back/lumbar spine to be flat on the floor, rather than arched. However, if someone is elderly or may have difficulty getting down/up from the floor, then these could be used easily while standing while leaning against a wall.

Tip:

• Stay above the pelvic crest bone if you are targeting the low back muscles.
• Stay below the pelvic crest bone if targeting the glute complex

Should I Perform These Stretches if I Have Had Lumbar Spine Surgery Recently?

Absolutely not. There are specific precautions and contraindications for many post-operative lumbar surgeries. Be sure to follow your doctor and/or physical therapist’s protocol diligently.

Pro-Tip:

When performing stretches, it’s okay to slightly change body position to maximize the amount of stretch that is felt with the targeted muscle. Likely a small amount of extra rotation or side bending will optimize the feeling of stretch. Feel free to modify it!