Stretches and Exercises for Lower Back Pain Relief

Stretches and exercises for lower back pain is something almost everyone needs. The first step in treatment is to understand the cause as sometimes, as with lower left back pain, it may not be a muscular skeletal issue but symptoms of an organ or digestive problem which needs attention.

Lower back pain is something that most people will experience in life particularly once you hit your late 30’s. This can be when you begin to notice the exercises and stretches you used to do don’t seem to be working, to keep you fit and pain-free.

The Best Stretches for Lower Back Pain

Pain in the lower back can often be because of tight hamstrings, tight hips and poor posture in general. Addressing these can help to ease the pain. So this means a combination of both stretching and strengthening. It is super important to see a registered professional before taking on any new stretching routines so please see a registered Physiotherapist if you are experiencing any pain.

My favourite three stretches for lower back pain are: 

1. 1. Lying Hamstring Stretch
   2. Hip Flexor Stretch
   3. QL Stretch

Try to hold each one for at least 60 seconds. Low, slow stretching is best.

Stretches to Avoid

While there are some stretches that can help alleviate pain, there are others that although they might feel good at the time, can actually be making the issue worse. Avoid anything that puts the lumbar spine or lower back into flexion. That is, curved forward.

1. Toe touches
2. Lying Twists
3. Seated Forward Bends

Exercises For Lower Back Pain Relief

Lower back pain can be caused not only by tightness but by weak glutes and abdominals. These exercises are excellent for strengthening these areas. Perform 10 reps of each slowly to begin, increase rep range to 20 as long as you are not pushing through pain.

1. Supermans
   

 

 

 

 

 

2. Back Extensions (or Cobra – as in Yoga)

3. Glute Bridges

Exercises to Avoid

As with the stretches some exercises can make matters much worse! So be careful to avoid these in particular.

1. Crunches
2. Leg Raises
3. Bicycle Twisting

When Exercise and Stretches Don’t Work

Sometimes your pain isn’t due to a spinal or muscular issue. It can be caused by:

1. A Kidney Infection
2. Kidney Stones
3. Endometriosis
4. Pancreatitis
5. Pregnancy
6. Colon Inflammation

If you feel like you have persistent or unusual pain then you must always immediately see a doctor.