The Best Stretches For Low Back Pain

More and more adults are suffering from low back pain and more often than not it is chronic back pain that they can’t seem to get rid of. This of course can be frustrating and impedes your quality of life.

As a result of this, my low back pain patients often have difficulty enjoying family time, or they can’t participate in workouts, or sports or other activities that may help them to relieve their stress.

Here, at ABove Physical Therapy we have seen and successfully treated hundreds of patients with low back pain caused by a large variety of reasons.

Our physical therapists are highly trained in dealing with this growing problem. Our training is specific to identifying the deficits that people have in their strength and flexibility that tend to be main contributors to the cause of their low back pain.

A note of caution – these stretches are NOT to be overdone. We do not believe in the “no pain – no gain” mantra. What I usually tell my patients is “Let’s target a gentle to medium stretch.”  The purpose being to gain the benefits of the stretch through consistency over a long period of time.

If your pain is so severe that you do not feel comfortable attempting any of these stretches, then please consult with a physical therapist to help you through them.

Our physical therapist (and owner) John Bove is demonstrating each of the stretches we are listing below.

Here Is Our List Of The Best Stretches For Your Low Back Pain

1. Massaging Your Gluteus Maximus (Buttocks) a) Lay on your back on the floor (on a mat or towel) b) Place a tennis ball under one of your buttocks c) Extend the leg slightly on the same side where the ball is d) Rock back and forth slightly - rolling the tennis ball under your buttocks d) Do this for 30 - 60 seconds (depending on how much you can tolerate)
2. Stretching Your Hamstrings a) Lay on your back on the floor (on a mat or towel) b) Grab the bottom of one foot with a leather or cloth belt c) Using both your hands pull your foot and leg up (keeping your knee straight) as high as you can possibly go. d) You will feel the stretch in your hamstrings e) Hold this for 30 - 60 seconds (depending on how much you can tolerate)
3. Stretching Your Piriformis and Hip Flexor Muscles Laying Down a) Lay on your back on the floor (on a mat or towel) b) Bend the right leg so that the knee is bent and the foot is on the ground c) Place the left foot over the right knee d) Push slightly on the left knee for 30 - 60 seconds (depending on your tolerance level) e) Repeat with the opposite leg
4. Stretching Your Piriformis and Hip Flex Muscles Seated a) Sit in a chair with no arms - both feet flat on the ground b) Place your right foot on top of your left knee c) Press down on your right knee with your left hand to get that stretch d) Hold the stretch for 30 - 60 seconds (or what you can tolerate) e) Repeat the process for the opposite leg
5. Yoga Spinal Twist a) Sit on the floor (on a mat or towel) b) Both legs stretched out in front of you c) Bend the right leg at the knee and keep the foot on the ground d) Keep the left leg stretched forward e) Turn your body to the right to face behind you (or as much as you can twist) f) Place your left hand on your right hip to help you stretch as much as possible. g) Hold the stretch for 30 - 60 seconds (depending on your tolerance level) h) Repeat the stretch with the opposite leg
6. The Hip Stretch a) Stand with both feet together and both hands on your hips b) Step forward with your right leg and bend the right leg at the knee c) Your left leg is stretched out behind you with the knee either on the ground or facing the ground d) Hold the stretch for 30 - 60 seconds (depending on what you can tolerate) e) Repeat with the opposite leg.
7. Yoga Sphinx Pose a) Lay on your stomach the ground (on a mat or towel) b) Raise your upper body with both hands flat on the ground, elbows bent. c) Keep your head looking forward d) Hold the stretch for 30 - 60 seconds (depending on your tolerance)
8. Child's Pose a) Get onto your knees on the floor (on a mat or a towel) b) Lower your buttocks down until they touch the heels of your feet c) Lower your body down with arms outstretched in front of you until your hands are flat (palms down) on the floor d) You can also walk your hands out to either side while sitting back on your heels to get a stretch on the side of your low back. e) If you cannot place your palms down with your arms outstretched you can modify it by bending your elbows and resting on your elbows.
9. Single Knee To Chest Stretch a) Lie on your back on the floor (on a towel or a mat) b) Pull one knee up and use your hands to gently pull it up towards your chest c) Hold the stretch for 30 - 60 seconds (depending on your tolerance) d) Repeat with the other leg
10. Self Lumbar Traction Putting all your weight through your arms and shoulders, let your lower body hang over the side of the table and relax. You should feel the pressure mainly through your arms.
11. Seated Lateral Stretch While in a seated position, raise up your arm and bend to the opposite side for a stretch.
12. Seated Thoracic Extension Sit with your back against the top of a chair. Support your neck with our hands and tuck elbows forward and together. Gently arch back to mobilize spine at level where chair contacts spine. Hold 1 - 2 seconds then slowly return. Repeat. Repeat at 3 separate levels througout mid-back, staring down near bottom of ribs and moving up toward top of shoulder blades.
13. Standing Lumbar Extension With A Strap While standing, wrap a strap or towel around your waist holding it with both hands in front of you and pull forward. Pull on the strap and arch backwards until you feel a comfortable stretch on your lower back.

14. Pelvic Tilts

a) Lie on your back with our knees bent.
b) Next, arch our low back and then flatten it repeatedly.
c) I would recommend 15 repetitions per day to start and gradually increase it to 30 repetitions per day.
d) Your pelvis should tilt forward and back during the movement.
e) Move through a comfortable range of motion.

15. Bridging

a) Lie on your back with our knees bent.
b) Tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor / bed as creating a “Bridge” with your body.
b) Hold and then lower yourself and repeat.

16. Cat and Camel

a) Get onto your knees on the floor (on a mat or a towel)
b) Lower your body down with arms outstretched in front of you until your hands are flat (palms down) on the floor
c) If you cannot place your palms down with your arms outstretched you can modify it by bending your elbows and resting on your elbows.
d) Raise up your back and arch it towards the ceiling – hold it for about 2 seconds.
e) Then return to a lowered position and arch your back the opposite direction – pushing your stomach towards the floor.  Hold this position for 2 seconds.
f) Repeat this process 15 times.

If you’re suffering from low back pain (like 80% of the population does from time to time) and you are having problems getting relief – then come see us at ABove Physical Therapy in Suwanee, Ga. Call us today at 770-904-2332.

We look forward to helping you!