Stretches to Relieve Low Back Pain

By: Leah Johnson, PT, DPT, Cert. DN

 

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The structure of the back and neck is an intricate system that works together to support your body. The upper back curves in the opposite direction of the neck and lower back. Together, these curves distribute force every time someone takes a step in order to protect each individual unit of the back and the amount of force going into their head. However, stiffness can throw this entire system off course.

If any section of the back becomes stiff, it starts to cheat on the job, creating a system in which the sections of the back that are more flexible and mobile take on more load, which causes the overloaded segments of the back to give out. 

If stiffness is the reason for the pain, it is likely that the person’s lower back curve has become inflexible, or that the curve does not reverse. The curves in the back work like a spring, so the curves must be able to reverse positions. For example, while walking, the lower back should look like a “C” curve. However, when a person bends forward, the lower back should look like a backwards “C” or a smooth hump. Therefore, individuals with a stiff lower back often have pain when walking because the back is pulled even more into an extreme C position.  

In some cases, a person’s back becomes stuck in a backwards C position, and they are unable to easily resume the natural C position. These individuals have greater difficulty sitting for extended periods of time.

Stretching is often the first line of defense against non-specific low back pain.

Angry Cat Stretch to Neutral

If the individual can tolerate a crawl position, it is recommended to perform repeated and pain-free arching of the back while bringing the chin toward the chest.

While on your hands and knees, raise up your back and arch it toward the ceiling like an angry cat, holding for one second. Next, return to a neutral or flat back position. Repeat 10 times, then rest and repeat the set once more. Perform this two times a day.

Alternative: Seated Cat

If the individual has knee pain and is unable to assume a crawl position, the best stretch is to sit and pull the back into an arched position. Holding the knees while pulling the back into an arched position and bringing the chin to the chest provides a stable position from which to stretch one’s back. 

Sit on the edge of a chair with your spine in neutral. Draw your belly button toward your spine and stretch the back like a cat, chin to chest. Repeat slowly 10 times, then rest and repeat the set once more. Perform this two times a day.

Child’s Pose or Prayer Stretch

Once the Cat Stretch becomes comfortable, the individual can progress toward the Child’s Pose position. Starting in the crawl position with the feet pointed backward, slowly sit back onto the heels, lowering your buttocks toward your feet until a stretch is felt along your back and/or buttocks. Be sure to rest your head by holding your head in your hands or resting on a block, book, pillow, or yoga mat. Hold for 1-3 minutes and perform this two times a day.

Child’s Pose is a low-load, prolonged stretch. In my opinion, it is the most effective method for self-mobilizing the lower back to reverse appropriately with activity. Again, if there is any knee pain, a person could attempt this position with a pillow between the knees to improve tolerance. If this position still causes knee pain, do not perform this stretch.

Alternative: Seated Trunk Flexion with Exercise Ball

An alternative to Child’s Pose is the Seated Trunk Flexion with an Exercise Ball. While seated with your hands on an exercise ball, roll the ball as far forward as you can and hold for five seconds while continuing to breath. Roll the ball back toward your body returning to start position. Repeat 15 times and perform this two times a day. This stretch could also be performed sitting at a kitchen table with a pillowcase on top of the table.

Being able to properly perform these stretches will help address non-specific lower back pain. If the low back pain persists, you may have a strength deficit. Physical therapy can help assess and provide appropriate treatment regarding stretching and strengthening. To learn more or schedule an evaluation, please visit https://shelteringarmsinstitute.com/conditions-and-services/back-injury/.

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