Stretches for Lower Back Pain

Even without a sports injury, it is common to experience lower back pain. Poor posture, prolonged desk sitting, awkward sleeping positions, and even carrying a heavy bag on the same side of your body can all cause strain and discomfort in the lower back.  

Lifting too much during a workout (or otherwise) and training intensely can add to daily back pain struggles. In addition, an imbalance in muscular strength, such as weak abdominals or overly tight quadriceps can result in fatigue and strain in the back. 

At DTX Sports Medicine, we recommend regular stretching as a means of preventing and reducing lower back pain. 

Cat/Cow

This common yoga pose is great for warming up and stretching out the entire core. Position yourself in a tabletop position, kneeling on all fours on the floor. Slowly arch your back upwards and look with your eyes toward your thighs while pushing your hands firmly into the ground (cat.)  After holding for several seconds, transition into a sunken belly (cow) position with your stomach arched towards the ground and your eyes toward the skies. Slowly flow from one position to the next several times holding each for a few second before flowing to the next. 

Thread The Needle

In this same tabletop position, return to a neutral and flat back with your neck in line with your spine, and reach your right arm under your abdomen toward the left side.  The left supporting hand should continue pressing firmly into the ground with the right palm facing up and the right ear and upper arm/shoulder in contact with the ground.  This offers a good, but gentle, spinal rotation that enhances back mobility. 

After 20-30 seconds, slowly unwind and return to your beginning tabletop position before repeating on the other side. 

Sole-to-Sole Butterfly stretch

Sit on the ground with your knees bent and the soles of the feet pressing into each other in a butterfly shape. While gently pressing your hands down onto the knees, fold your upper body over from the waist in a nose-to-toes stretch. This traditional hip-opener yoga pose is good for tight quads that cause strain in the lower back. 

Jackknife Stretch

Lay flat on the floor with legs outstretched.  Bend one leg at a time up toward the abdomen and hug the shin with your arms. Try to lengthen the straight leg by sending energy out through your toes (versus having it just lay on the floor.) To better engage the back side of your core, try to visualize your belly button pushing against the floor through your lower back. Hug your knee as close to your abdomen as you can and hold it there. Repeat on the other side. 

Lumbar Rotational Twist

In the same jackknife position, pull the bended knee across the abdomen to the opposite side.  It’s ok if your knee doesn’t touch the floor.  You’re looking for a gentle twist of the spine for ease of movement. 

If possible, do these stretches first thing in the morning to increase mobility throughout the day, however performing them any time of day will be beneficial. While stretching inflexible areas may be uncomfortable, it should never cause pain. Your sports chiropractic team at DTX Sports Medicine in Dallas is happy to show you the proper way to perform lower back stretches and which strengthening and conditioning exercises are best for your particular complaint.  

Whether due to spine and joint issues or the soft tissues that surround them, sports chiropractic care offers a number of different ways to address discomfort in the lower lumbar region.