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5 Stretches to RELIEVE Low Back Pain
- SalinasPT
Low back pain: the uninvited guest who shows up when getting out of your bed, sitting at your desk, or doing absolutely nothing at all. According to a study, low back pain is the main cause of years lived with disability (YLD). [1] Walking around stiff like a robot is not ideal, so we’re sharing 5 simple stretches to help relieve low back pain and improve your spinal hygiene.
Low Back Pain On The Rise
In 2020, low back pain affected 619 million people globally and it’s estimated that the number of cases will increase to 843 million cases by 2050. [1] The numbers are staggering, nearly to the point of not asking “if” but “when” you will experience low back pain. Low back pain can be sneaky, often triggered by a range of factors that work alone or in combination to cause discomfort. Here are some of the most notable causes:
1. Muscle Imbalance and Weakness
When the muscles surrounding the spine, particularly the core muscles, are weak or unbalanced, the lower back takes on more stress than it should. Weak core muscles have trouble stabilizing the spine properly, leading to strain and pain in the lower back. Tight hip flexors, hamstrings, or glutes also contribute by pulling the pelvis our of alignment.
2. Poor Posture
Many of us are guilty of slouching at our desks or craning our necks while scrolling on our phones. Learn more about this new-age condition known as, “Teck Neck“. Over time bad posture whether sitting, standing or lifting places undue stress on the spine, especially the lumbar region. When poor posture is not corrected, it can lead to misalignments and increased wear and tear on the discs and joints in the lower back.
3. Sedentary Lifestyle
We’ve said it before, and we’ll say it again… Sitting for long periods of time, especially in awkward or unsupported positions, can compress the lumbar spine and cause muscle stiffness. Sedentary lifestyles also lead to weight gain, which puts additional stress on the lower back.
4. Improper Lifting Technique
We’ve all been there – bending over to pick something up and feeling that twinge in the lower back. Lifting with your back instead of your legs causes unnecessary strain on the lumbar muscles and spine making it a frequent culprit for low back pain episodes.
5. Disc Degeneration or Herniation
As we age, the intervertebral discs in the spine lose water content and become less flexible, making them more prone to injury. Degenerative Disc Disease or herniated discs can irritated nearby nerves, leading to back pain, numbness, or even sciatica pain.
5 Simple Stretches For Low Back Pain
The spine serves as the central support structure of the body, facilitating movement, protecting the spinal cord, and maintaining overall balance and posture. Prioritizing spinal hygiene takes effort, but it’s well worth the pay-off. Since low back pain is nearly unavoidable for most, we’re sharing 5 simple stretches to relieve the tension.
*Note: Stretching your lower back may provide short-term relief, but proper core strengthening, ergonomics, and lifestyle modifications often provide better long-term remediation.
1. Child's Pose
Think of this as your spine’s favorite yoga break. The Child’s Pose gently stretches the lower back, relieving tension by elongating the spine and reducing compression.
Why:
This pose helps by passively stretching your back muscles, especially the paraspinals and erector spinae, which tend to tighten or become guarded when your back is stiff or sore.
How:
- Start on your hands and knees, then sit back so your butt is resting on your heels.
- Reach your arms forward while keeping your head down.
- Hold for 30 seconds and breath.
2. Knee-to-Chest Stretch
Give your knees a hug, and tell your back it’s going to be ok. The knee-to-chest stretch is like a hug for your lower back. This stretch lengthens the lower back and the glutes, which contribute to back pain when tight.
Why:
The key on the knee-to-chest is spinal flexion. This gently stretches the lumbar spine, and reduces tension on the muscles. It also helps stretch your piriformis muscle, which when tight, contributes to discomfort.
How:
- Lie on your back and bring your knees to your chest.
- Hold for 20-30 seconds.
3. Cat-Cow Stretch
This cat-cow stretch helps increase flexibility in your spine, while also relieving tension and improving posture.
Why:
By moving your spine through flexion and extension, this stretch helps mobilize your vertebrae and improves the elasticity of the muscles around the spine. The repetitive motion increases the flow of spinal fluid which keeps your back well-lubricated.
How:
- Start on your hands and knees
- Arch your back up (like a cat) and then lower it, lifting your head and tailbone (like a cow).
- Repeat 10 times in a rhythm with your breathing.
4. Piriformis Stretch
This small muscle lives deep in your buttocks but can be a big source of low back pain. Stretching your piriformis can relieve sciatica pain and lower back tension.
Why:
When the piriformis muscle gets tight, it can irritate the sciatic nerve, which runs from your lower back down to your legs. This can lead to the dreaded combo of back pain and leg discomfort.
How:
- Lie on your back, cross your right ankle over your left knee.
- Gently pull your left leg toward your chest until you feel the stretch in your right glute.
- Hold for 30 seconds, switch sides.
5. Standing Hamstring Strech
Tight hamstrings can pull on your pelvis, placing additional pressure on your lower back. Stretching these can help relieve some of that tension and improve your range of motion.
Why:
Tight hamstrings reduce the mobility of your pelvis, which in turn stresses the lumbar region of your spine. By loosening the hamstrings, you’re restoring some of that pelvic mobility, taking the load off your lower back.
How:
- Stand tall keeping your back straight, then bend at your hips, reaching down toward your toes.
- Keep a slight bend in your knees if necessary, and go only as far as you’re comfortable.
- Hold for 20-30 seconds.
Final Words
Stretching is a great way to help relieve low back pain – but remember, it’s not a race to see how bendy you can get. Listen to your body and ease into these stretches, gently. In addition, – stretching can help relieve your symptoms, but the underlying source of pain should be addressed in order to minimize recurring issues.
The bottom line: low back pain is common, but it is not a dead end road. In addition, low back pain can derive from a variety of conditions that require individualized care. Our team at Salinas Physical Therapy specializes in designing customized treatment plans that account for your entire musculoskeletal system. By treating the individual as a whole we are able to provide targeted exercises and get to the root cause of your pain. If you or someone you know can benefit from this type of care, contact us below.
In Good Health,
– The Salinas Team
References:
[1] GBD 2021 Low Back Pain Collaborators. Global, regional, and national burden of low back pain, 1990-2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. Lancet Rheumatol. 2023 May 22;5(6):e316-e329. doi: 10.1016/S2665-9913(23)00098-X. PMID: 37273833; PMCID: PMC10234592. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10234592/
[4] Images Sourced From WebPT HEP (last accessed 9/18/2024)
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