[vc_row][vc_column][vc_column_text]The best lower back stretches aren't what you think.
Usually when an area feels stiff or tight, you instinctively stretch it, and it helps. Take your calves, for example. After hours of
walking or
running, dropping your heel with your toes up on a curb works wonders.
But
low back pain and stiffness can be caused by many different things. It could involve your spine – that complex set of bones and joints – and conditions related to it such as scoliosis or herniated discs. It could be related to medical conditions that have nothing to do with your spine, such as kidney stones or
endometriosis. Lower back pain also can be tied to tightness in other parts of your body. On top of all that, back pain is extremely common.
In turn, figuring out which lower back stretches might work best for you isn’t always straightforward.
“What makes it tricky is that lower back pain is very heterogeneous … and depending on the cause, treatments may be quite opposite each other,” said Kate Fishman, a senior physical therapist with the outpatient spine center at NewYork-Presbyterian/Weill Cornell Medical Center. “Ultimately, it's important to see a healthcare professional to help determine the driver of the pain in order to choose the right direction and type of movement to alleviate the symptoms.”
Four common causes of back stiffness and/or pain that can generally be addressed with stretches for lower back pain:
- slumped posture while sitting for long periods of time
- slumped posture while standing for long periods of time
- poor body mechanics when bending over (likely using slumped posture)
- tight hamstrings
Take a moment to consider whether any of these factors are likely causing your discomfort. If so, the following lower back stretches — remember, they might seem counterintuitive — are bound to help:
Stretches for Lower Back Pain
Sphinx and/or cobra
Stage 1 - Lie on your belly with your forehead down and your legs stretched behind you. If doing this already creates a moderate sensation in your lower back — five on a scale of one to 10 — stay for several breaths, and then repeat several times. If it feels sharply intense, come out of the shape and consider consulting a physical therapist. If you feel barely anything, move to stage 2.
Stage 2 - Sphinx: From prone, place your forearms palms down ahead of your torso and parallel to it. Start with your elbows far ahead of your shoulders and your forearms wider than your shoulders. Gradually move your elbows closer to your torso. You're looking for moderate sensation in your lower back — and you should feel a nice stretch across your belly, chest and front shoulders. Like I said: Seems counterintuitive. Hold for several breaths, slightly lifting with each inhale and allowing the natural retraction of each exhale. Repeat several times. If the sensation was mild, try stage 3.
Stage 3 - Cobra: From sphinx, place your palms down on either side or your chest. Gradually press through your hands, lifting your head and chest much as you did in sphinx. This arm position, though, allows you to lift higher than you could in sphinx. Do so if it feels appropriate. Remember, you want moderate sensation in your lower back. Return to sphinx if this shape becomes intense. Otherwise, take a few breaths in cobra, slightly lifting with each inhale and allowing the natural retraction of each exhale, and then repeat cobra several times.
Why it works: People often think they can alleviate lower back discomfort from poor posture by rounding their back (picture a cashew) in, say, a forward bend. But that rounded shape, which flexes the spine, is what's
causing their pain.
“Even though this might feel good in the moment, it actually puts the spine in a position that creates more obstruction and pressure on the nerve,” said Fishman. “What helps most folks in this scenario is actually a progression from lying prone to prone on elbows to prone and pressing up. Although it might feel stiff at first, as this motion is repeated, it helps create better mobility by getting rid of that obstruction.”
Reclined spinal twist
Do a few minutes of whole-body movements, such as yoga sun salutations “to create better blood flow and joint lubrication prior to engaging in twists,” suggested Fishman.
Then lie on your back and place the soles of your feet a comfortable distance ahead of your hips. Reach your arms out from your shoulders to create a “t” shape with your torso. As you exhale, drop your knees to one side and then inhale your bent legs back through center on your next inhale so you can drop them to the other side as you exhale. Do this a few times, and then let your legs linger on one side for as long as feels appropriate, while taking slow breaths. Switch to the other side.
Why it works: “Folks may benefit from general mobility, for which the supine twist feels great,” said Fishman.
If you have osteopenia or osteoporosis, avoid spinal twists or do them with one-quarter the effort you'd normally exert.
Hamstrings stretch, aided by wall
It's a good idea to warm up your legs for a few minutes before doing this exercise. For example, walk briskly taking long strides, do lunges or yoga sun salutations.
Find a doorframe or corner where you can rest the heel of a lifted outstretched leg while lying on your back and keeping your other leg down. Place your bum a few feet from your doorframe or corner. Keep your other leg flat on the ground, or for more comfort, bend it and put the sole of your foot down ahead of its corresponding hip.
Look for moderate sensations in the back of your raised leg, five on a scale of one to 10. If you feel too much, move your bum farther from the wall, and move closer if you don't feel enough. You want your leg to be as straight as is comfortable. Hold for at least 30 seconds and up to 10 minutes, taking full slow breaths. If any part of your legs or feet fall asleep, back out of the stretch until the sensations subside and then return. Switch legs.
Why it works: If your hamstrings are tight they can cause your pelvis to tip backward, taking your lower spine out of its correct alignment. When your hamstrings are appropriately supple, your pelvis can align properly, creating a gentle natural curve of your lower back in toward your front-side body.
Keep in mind that flexible hamstrings aren't universally helpful for lower back pain, especially among people who are very flexible or hypermobile. “For this subset of people, it's actually stability exercises that are beneficial to help decrease forces on their spine … exercises incorporating leg and core strengthening,” said Fishman.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="169288" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1696887902971{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/weleda-arnica-muscle-soak-6-8-fl-oz"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="169286" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1696887918667{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/new-chapter-zyflamend-180-vegetarian-capsules"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="169287" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1696887933621{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/the-seaweed-bath-co-detox-bubbling-muscle-soak-balance-tea-tree-lavender"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
