Stretching everyday is the best way to keep yourself safe from low back pain. Benefits of stretching include reducing tension in the muscles and tendons supporting your spine, improving your range of motion, and reducing the risk of disability stemming from chronic back pain.
Tips for Stretching Safely
- Wear comfortable clothing that won’t restrict your movement.
- Do not force yourself into painful positions – stretching should be pain free!
- Go slow! Move into and out of stretches slowly and avoid bouncing.
- Hold stretches for 15 to 30 seconds each repetition.
- Repeat each stretch 3 to 5 times.
- Stretch one side of the body at a time.
Low Back Stretches
- Back Flexion Stretch – Lying on the back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt across the mid and low back.
- Knee to Chest Stretch – Lie on the back with the knees bent and both heels on the floor, then place both hands behind one knee and pull it toward the chest, stretching the gluteus and piriformis muscles in the buttock.
- Kneeling Lunge Stretch – Starting on both knees, move one leg forward so the foot is flat on the ground, keeping weight evenly distributed through both hips (rather than on one side or the other). Place both hands on the top of the thigh, and gently lean the body forward to feel a stretch in the front of the other leg. This stretch affects the hip flexor muscles, which attach to the pelvis and can impact posture if too tight.
- Piriformis Muscle Stretch – Lie on the back with knees bent and both heels on the floor. Cross one leg over the other, resting the ankle on the bent knee, then gently pull the bottom knee toward the chest until a stretch is felt in the buttock. Or, lying on the floor, cross one leg over the other and pull it forward over the body at the knee, keeping the other leg flat.
