In my clinical practice, there are a few questions that are asked very frequently. One of the most common from those looking for lower back pain relief is ‘what stretches should I do?’
The answer may surprise you, so make sure to read until the end. There will be some background information about stretching for pain and injury, and a list of my favourite home stretches for lower back pain relief.
Contents
- Why stretching matters
- 5 essential stretches
- How often to stretch
- Safety tips
- Sample routine
Disclaimer:
You should consult with a healthcare provider before starting any new physical activity. This article is for educational purposes and is not meant to replace an assessment, diagnosis, or treatment from a qualified professional. Note; no doctor patient relationship has been formed.
Why Stretching Matters
Let’s get something straight. Stretching (statically at least) does one thing, and one thing only – increase flexibility.
So why is stretching important when you have lower back pain? Well, to be honest, it might not be.
Pain is usually from some sort of irritation, inflammation, and sometimes of course from actual tissue damage after an injury. Stretching these things is unlikely to decrease pain, and could easily make it worse.
But surrounding regions like your upper back and your hips may become stiff and guarded when your back hurts, and those areas could benefit from stretching to maintain your mobility.
Keeping your hips mobile will allow you to bend and rotate with your hips and less with your back. Decreasing spine movement temporarily, at least in some directions can decrease pain while it heals or returns to normal.
5 Essential Stretches
- Hip Flexor Stretch
- Thoracic Spine Rotation
- Shin Box aka 90/90
- Adductor Rockback
- Lumbar Roll
How Often to Stretch
The ACSM guidelines suggest that as little as 10-60 seconds of stretching 3 times per week is enough to increase flexibility in the long term. In my experience, and based on several studies, this amount is very unlikely to cause any lasting change.
But long term increased flexibility is not necessary if the actual outcome of interest is lower back pain relief. You can get significant short term improvements in discomfort, and temporarily increased flexibility from stretching which is enough to change how you move and thus modify the aggravating movements.
There are certain dynamic stretches that directly reduce pain. These are referred to as directional preference movements, and they can be very helpful for reducing pain. Finding a directional preference is an important part of the LBPfix program. Click here to find out more.
Safety tips
Start with just a little bit of stretching, even just 10-20s at a time and see how you respond. If you don’t notice any change, you can try to do a bit more. If your pain increases, move on to a different stretch or take a break altogether.
If you gradually introduce stretching, or any other new exercise for that matter, it is extremely unlikely to cause any significant harm.
Sample Routine
Morning:
- Hip flexor stretch x2min per side
- T-spine rotations 2×10 with pause at top
Evening:
- Shin box 2-3 min per side
- Lumbar Roll 2×10
The LBPfix program has stretches, exercises, and modifications for movements that are likely causing you pain all built in. Click here to learn more about the program.
Our Framework: How LBPfix Can Help
1. Identify Your Pain Driver: We classify your pain into one of four movement intolerance types
2. Prescribe the Right Movement Strategy: Once we know your pain type, we match it with corrective movements
3. Build Long-Term Resilience: As pain settles, we help you:
Move confidently without flaring up
Rebuild core control and lifting mechanics
Return to work, sport, or life without setbacks
Ready to Fix Your Low Back Pain?
Take our 2-minute quiz to find out if you’re a good candidate to our program – no strings attached!
References
- Fernández-Rodríguez, R., Álvarez-Bueno, C., Cavero-Redondo, I., Torres-Costoso, A., Pozuelo-Carrascosa, D. P., Reina-Gutiérrez, S., Pascual-Morena, C., & Martínez-Vizcaíno, V. (2022). Best exercise options for reducing pain and disability in adults with chronic low back pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. Journal of Orthopaedic and Sports Physical Therapy, 52(8), 505–521. https://doi.org/10.2519/jospt.2022.10671
- Arntz, F., Markov, A., Behm, D. G., Behrens, M., Negra, Y., Nakamura, M., Moran, J., & Chaabene, H. (2023). Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis. Sports Medicine, 53(3), 723–745. https://doi.org/10.1007/s40279-022-01806-9
- Improvements in flexibility depending on stretching duration. (2023). International Journal of Exercise Science, 16(4). https://doi.org/10.70252/lbou2008
- Fukaya, T., Matsuo, S., Iwata, M., Yamanaka, E., Tsuchida, W., Asai, Y., & Suzuki, S. (2020). Acute and chronic effects of static stretching at 100% versus 120% intensity on flexibility. European Journal of Applied Physiology, 121(2), 513–523. https://doi.org/10.1007/s00421-020-04539-7
- Mizuno, T., Matsumoto, M., & Umemura, Y. (2011). Viscoelasticity of the muscle–tendon unit is returned more rapidly than range of motion after stretching. Scandinavian Journal of Medicine and Science in Sports, 23(1), 23–30. https://doi.org/10.1111/j.1600-0838.2011.01329.x
