How to fix lower back stiffness easily at home? These 3 stretches will work wonder

Last updated on June 1st, 2024 at 11:51 am

When your lower back pain extends for longer than usual, it can lead to developing muscle stiffness around the lower back. In my clinical practice, I have observed that cases of low back stiffness surge during cold weather or the winter season.

However, it is commonly associated with other causes of low back pain, such as lumbar disc herniation/ disc bulge¹, ankylosing spondylitis, and arthritis, among other common causes.

But fortunately, we can manage it with simple low-back stiffness stretches and other exercises. In this article, I will be sharing three steps practical tips to get rid of severe low back pain and stretching exercises to get back to work early. We will learn how to fix lower back stiffness easily at home.

For Low Back Stiffness These 3 Tips & Easy Stretching exercises Will Work Wonder

How to fix lower back stiffness

Many cases of stiff lower backs start with severe pain. If you don’t have severe pain, you may skip these tips and scroll down directly to the exercises below. In case you have a severe lower back spasm, our first aim would be to control or manage its severity.

Once the severe pain is reduced, we can proceed with the exercises.

I am going to describe three proven steps to manage such severe muscle spasms that I commonly suggest to our patients in our clinic. 

• Step-1 Rest: First, if you have severe pain and stiffness, don’t exercise; you should rest. Take bed rest, and if possible, wear the lumbar belt, which will give your back some rest. You can read this article for recommended low back support.
• Step-2 Pain balm: The second tip is to apply some good pain-relieving balm or ointment. Pain ointment acts as a muscle relaxant that helps relieve muscle spasms or stiffness in your lower back. So apply some nice pain balm to the lower back and leave it on for 10 minutes. 
• Step-3 Hot pack: The third tip is to apply balm, leave for 10 minutes then apply the hot pack. You can choose any of the hot pack modalities as per your convenience. You may use a hot water bottle or a rubber bag, you can also use an electric heating pad. My preferred way is this infrared lamp. You just have to plug it in and it will emit red light and it will be ready to use, it doesn’t have any side effects. 

Following these three tips will relieve your severe pain within 2 to 3 days. However, you will still experience slight pain and stiffness. Now is the right time to start exercising. Let us start with both knee side bend stretches for lower back stiffness.

Both knee side bend

The first exercise is both knee side bending in which we bend both knees sideways. For this exercise:

1. First, you must lie down flat on your back with your hands by your side and bend both knees, keeping your foot flat on the bed.
2. In this position, twist your hips to one side smoothly and slowly and turn your head to the opposite side.
3. For example, if you turn your knee to the right side, turn your head to the left side. If I turn my knees on the left side, then I turn my head to the left.
4. Repeat this on another side.
5. The whole motion should be so smooth, as if swinging your knee to right and left. Repeat this 10 to 15 times on each side.

Single knee side bend

The next exercise is almost the same but slightly different, as in this exercise you need to bend a single knee.

1. First, lie on your back with one leg straight and the other leg bent, with the foot resting on the opposite knee.
2. Next, gently guide the bent knee across your body to the opposite side while turning your head in the opposite direction.
3. For example, if you bend your right leg, you will turn your head to the left as you guide your right knee towards the left side of your body.
4. Then, repeat this on the other side by bending your left leg and turning your head to the right.
5. This exercise is simple once you get the hang of it and can be done easily. It’s designed to help relax the muscles around your hip area.

Cat camel exercise

The next exercise is the Cat-Camel exercise, also known as the Cat-Dog exercise.

1. To begin, get down on your hands and knees in the quadruped position.
2. For the Cat pose, arch your back upwards and lower your head between your arms. Imagine rounding your back like an angry cat.
3. Hold this position for a moment.
4. Then, transition into the Camel pose by lowering your back, lifting your head, and arching your back downwards.
5. Imagine trying to touch your chin to your chest.
6. Move between these two positions smoothly and slowly, feeling the stretch in your back with each transition.
7. Aim for 20 to 30 repetitions in a session.

Also Read: Back pain medication linked to increased adverse events, study warns

Progressing with other exercises

As the pain further decreases, you should proceed with the other low back stretching exercises and strengthening exercises. Strengthening exercises are meant to strengthen the lower back muscle, which is important for full rehabilitation. In addition to this, if you have a desk job you should be cautious of your sitting posture, you must stick to the ergonomic way of sitting at the desk.