Can stretching improve lower back mobility and function?

As with many other aspects of your health, “use it or lose it” applies to the structures in your lower back. When muscles and soft tissue aren’t exercised, they start to lose mass and become stiff. If muscles in one part of your back tighten up and lose length, you may end up overcompensating with other parts of your back and strain those muscles. 

Low back pain is the leading cause of disability worldwide, and the United States is one of the top three countries with the highest prevalence, along with Denmark and Switzerland. Sitting for long periods during the workday and not getting enough exercise are two of the main reasons why people develop lower back pain. Getting more exercise in general and working out your lower back are both good preventive measures that can keep common types of lower back pain at bay.

This article discusses the role of stretching in maintaining lower back mobility and function, and it lists several stretches to add to your daily routine.

Can I improve lower back mobility and function by stretching?

The short answer is yes, you can improve the function of your lower back by stretching. Stretching your back regularly helps ensure that the muscles, tendons and nerves in your back stay in good working order. It helps create length in your muscles, reducing imbalances so each vertebra is adequately supported. It also breaks up stiff muscle fibers to promote flexibility and fluid movement. You’ll get the most out of your stretching routine if you do it first thing in the morning. 

If you’re experiencing lower back pain, the cause will determine what stretches and treatments will provide relief. Stretching generally helps with most musculoskeletal problems, but if you’re recovering from an injury or a surgery, certain stretches can be dangerous. If a condition like pancreatitis or a kidney stone is causing pain in your lower back, you’ll need medical attention.

What are some examples of stretches that help with lower back pain?

In addition to the structures in your back, weakness and stiffness in other parts of the body, such as your abdomen, buttocks and hamstrings, can contribute to back pain. It’s good to have a combination of targeted stretches for your low back and full-body stretches in your daily routine. You should also practice both static and dynamic stretching. This means doing both stretches that you hold for 30 seconds or more and stretches that require some movement. 

If you’re experiencing nerve pain from piriformis syndrome or sciatica, nerve flossing or nerve gliding can also be helpful. These stretches target compressed nerves with back-and-forth movement to reduce pressure and restore healthy movement. Those with intense or chronic low back pain may need some help from a physical therapist to learn how to stretch their lower back safely and effectively. 

Stretching shouldn’t be your only strategy for maintaining the health of your lower back. You should also do strengthening exercises a couple of times a week and aerobic exercises most days. Aerobic or cardiovascular exercise can help relieve back pain by improving blood flow to different parts of your spine, bringing fresh oxygen and nutrients while reducing stiffness.

Try doing the following stretches once a day to increase flexibility and restore movement in your lower back:

• Child’s pose — Starting on all fours or in tabletop position, ease back into a kneeling position and extend your arms out in front of you so your forearms are resting on the floor. You should feel a stretch in your shoulders and upper back. 
• Cat-cows — In tabletop position again, make sure your hands are square below your shoulders and your knees and ankles are aligned. Move into cow pose by arching your back and looking upward, taking a deep breath in. Then move into cat pose by rounding your back as high as you can while looking down, and breathe out. Continue your cat-cow in one fluid motion for a few minutes.
• Cobra or baby cobra pose — Lying on your stomach, put your hands just below your shoulders with your elbows by your sides. Curl your upper back and your neck upward carefully without fully lifting your chest for baby cobra. Continue lifting until you’re gently resting on your elbows for cobra pose. 
• Bridge pose — Start by lying on your back with your feet planted and your knees bent. Extend your arms down at your sides and lift your pelvis until your back is in a straight line. This pose strengthens your abdomen while creating a stretch in your lower back and buttocks.
• Ball rollouts — This is another moving stretch that strengthens your core to create more support. You’ll need a stability ball. Start on your knees with the ball in front of you and place your hands on it, keeping your arms straight. Slowly push the ball forward and lean on your hands until your forearms are resting on the ball and your core is tightened and suspended. Slowly roll back to starting position, maintaining control and keeping your core engaged.
• Hollywood stretch — Start in a seated position with your legs out in front of you. Cross one foot over the opposite leg and then twist your torso in the other direction, resting your elbow on your upper leg. Don’t push this stretch too far — you should feel a slight stretch deep in your lower back.
• Windshield wipers — Lying on your back, plant both feet on the floor with your knees pointing up. Slowly lower your knees to one side, using your hands for stability, and try to keep your back flat on the floor. After a second or two, raise your knees back up and stretch in the opposite direction. 
• Piriformis stretch — The piriformis is a muscle in your buttocks that’s close to the base of your spine. Starting in the same lying down position with your feet flat on the floor, cross one ankle so it’s resting on the opposite knee. Bring your legs toward you, and reach around the thigh that’s facing you to hold it with both hands. 
• Knee-to-chest stretch — On your back once again, extend your legs out long and bring one knee to your chest. Hold it there for 30 seconds, and then turn it toward the opposite shoulder for 30 seconds. You can also extend your leg and keep it slightly bent as you bring it toward your chest to stretch your hamstrings.

How can physical therapy help me with lower back pain?

Physical therapists provide targeted, natural treatments that can help mobilize soft tissue and joints that are too stiff to exercise on your own. At SSOR, we use both manual therapy and massage therapy to loosen up tightness in the lower back. Manual therapy techniques use gentle touch to release stiffness in specific areas. A physical therapist can also help you with your everyday posture and ergonomics. An ergonomic evaluation would include an assessment of your work environment and habits. Your PT then provides recommendations for activities, tools and adjustments that can help reduce back pain, such as a brace or a stand to elevate your computer screen.

At Specialists in Sports and Orthopedic Rehabilitation, recovery and injury prevention are just the beginning of what we do. We want to help you be more proactive about your wellness and will create a detailed plan with you that supports your body and your preferences. We offer virtual PT and hybrid options so you can make treatments fit with your schedule. We also created a PT gym membership for patients who need some guidance and assistance during workouts. Our licensed physical therapists can help you find the right equipment and exercises to support specific goals like improving lower back function. They’ll also help you learn to use them safely.

Are you looking for answers about your lower back pain and treatments that provide long-term relief? Call us or request an appointment today.