Stretching Exercises to Alleviate Lower Back Pain, Tightness and Tension

Lower back pain is frequently caused by imbalances or dysfunction in deep stabilizing muscles like the multifidus and lateral lumborum, which run vertically along your spine in your lower back and a deeper muscle called the quadratus lumborum. Pain can also be caused by larger muscles such as the hip flexors as well as muscles in your glutes, hamstrings and abdominal muscles. Weakness or tightness in these muscles can lead to poor posture, spinal instability and increased pressure on the lumbar spine, resulting in muscle spasms, stiffness and pain. To help relieve these symptoms we need to stretch the lower back, glutes and hamstrings.

Walking is a good start for strengthening the muscles supporting the spine by actively engaging and contracting the core, back and leg muscles, which work together to stabilize the spine.

There are many stretching exercises you can perform to alleviate lower back pain. The first one I'll mention is the Hamstring Stretch, which is shown in the picture above. Lie down on a mat and raise one leg up vertically, with both hands under your knee and keep the other leg stretched out on the ground. Hold this position for :20 and then perform with the other leg.

Another great exercise is the Lower Back Rotational Stretch, which focuses on the lumbar. Lie down on a mat facing up and focus on keeping your shoulders flat on the ground. Bend your knees up, keeping them together and then let your knees fall to one side. Let your opposite hip come off the ground a little. Take your knees down as far as you can while keeping your shoulders flat on the ground. Hold the position for :20 on each side.

Other exercises include the Lying Knee to Chest Stretch, Bridge, Child Pose and Cat Cow, plus others. Avoid exercises that involve significant spinal flexion, such as sit-ups, toe touches, and those with twisting motions like Russian Twists as they can put excessive pressure on spinal discs. High impact activities such as running, jumping and certain weightlifting movements like Deadlifts and deep Squats also put unnecessary strain on the lower back and should be avoided.

If you have severe pain, consult your doctor first before performing any exercises. Always start out slow and progress from there. I would suggest starting out with walking for 15-30 minutes 2-3 times a week.