Follow These 7 Easy Low Back Pain Stretches That Actually Work

I have several articles on lower back pain, but this article is going to be special and it’s going to be very useful to back pain sufferers because here we are going to cover 8 easy low back pain stretches for quick pain relief. These stretching exercises work very well and give you instant relief from lower back pain. 

Easy low back pain stretches

The stretching exercises are aimed to release or relax the stiff/tight muscle. The main cause of chronic low back pain is muscle stiffness around the low back and hip. Stretching exercises is the best way to manage such muscle stiffness. As a general rule, you should follow two sets of each stretching described here. In one set repeat it for 10 to 15 stretching exercises. Twice daily recommended.

You can follow exercises in any order. For more ease, you can watch the video above to learn it more perfectly.

#1 Double knee rotation to stretch low back muscle

The first exercise in the list of low back stretches for back pain is the Double Knee Rotation exercise. This exercise is aimed to stretch the muscle on the outer side of the thigh, i.e, the hip abductors. So, for this exercise, lie down straight on your back and bend your both knees.

Then you rotate your knees on one side, let’s say I’m rotating on the left side. And when I rotate my knees on the left side, I rotate my head on the right side as shown in the figure. Then come back to the normal position. Then rotate the knees on the right side and rotate the head on the left side. Repeat this process at least 10 to 15 times.

This stretches the muscles on the external side of the hip, which we call hip abductors. So when I rotate my knees on the left side, my hip abductors on the right are stretched. And similarly, when I rotate my knees on the right side, my hip abductors on the left are stretched. Repeat this 10 to 15 times.

#2 Single knee rotation

The next exercise is Single Knee Rotation. The process for this is similar, but the slight difference is that you bend only one knee. I have bent my right knee and kept my foot on the left knee this way. Then if I bend my right knee, I will rotate it on the left side and I rotate my head on the right side. Then come to the normal position and repeat the same process for the left leg. I bend the left leg, keep it on the knee and then I rotate it on the right side and rotate my head on the left side.

This will also stretch your hip abductors. Repeat this exercise at least 10 to 15 times.

#3 Knee-to-chest for low back stretches

The next exercise is the Knee to Chest exercise. This should be done on one leg at a time, I’ll start with the left leg. I bend my left leg this way and hold my knee with both my hands this way. Then I pull it towards the chest as shown in the figure.

This exercise is very good for stretching the hip extensors. Hold this for at least 30 seconds and then relax. Notice that when I do this exercise, my other leg is straight it will not bend. Then I’ll repeat the same process for the right side. I feel a nice stretch here. Repeat the process at least 10 times for each leg.

#4 Piriformis stretching in lying

Now let’s talk about Piriformis Stretching. For this lie down straight on your back and bend the left or right knee to stretch the restive side piriformis muscle. Piriformis muscle is present on the outer side of our hip, its stiffness is often the main reason for lower back pain, so it is very important to stretch it. Let’s say I want to stretch my piriformis muscle on the right side, so, to stretch the piriformis muscle on the right side, I’ll put my right leg on my left thigh as shown in the figure. Keep it just near the heel.

Then I will hold my left thigh with my hands this way and pull it towards my chest. You will feel a nice stretch on the outer side of the left buttocks. Hold this position for at least 10 seconds then release and relax. Do this 2-3 times in a session. Similarly to stretch the piriformis muscle on the left side, put your left leg on the right leg this way and hold the right thigh with your hands and pull towards the chest this way. Hold for 10 seconds and repeat at least 2-3 times.

#5 Hamstring stretching for low back pain

The next exercise on the list of low back stretches for back pain is the hamstring stretching exercise. For this stretching exercise, you need a towel or bedsheet. I have this towel and this exercise is very useful for those who have sciatica pain. It stretches your sciatic nerve too. Hold the two ends of the towel and keep the middle portion on the ball of the toes of the right leg. And then keep the leg completely straight and pull it as high up as possible as shown in the figure.

You will feel a nice stretch starting from your hip to your heel. And notice that your knees should be completely straight, knees should not bend. Hold this for at least 30 seconds then relax. If you have pain on both sides, you can repeat it on both sides. Do this exercise only 2-3 times and hold the stretch for 30 seconds at a time.

#6 Hip flexor stretching exercise for back pain relief

The next exercise is the Hip Flexor Stretching exercise. The muscles on the front side of our thighs are called hip flexors. Firstly you have to get in the kneeling down position. If you want to stretch the hip flexor muscles of the right side then keep the right leg in the same position and keep the left leg ahead this way. Then you bend forward as displayed in the graphics. You will feel a nice stretch on the front of the hip. Bend the right knee further until you feel a comfortable stretch in front of your thighs.

Maintain this position for at least 30 seconds and relax. Follow the same process to stretch the hip flexor muscles of the left side. Maintain this position for at least 30 seconds and relax. Repeat this process at least 2-3 times in a session.

#7 Piriformis stretching in sitting for low back

The last exercise in this article for low back stretching exercise is the piriformis stretching exercise in sitting. This is another piriformis stretching exercise which you can do while sitting. The previous exercise that I showed was to be done lying down, this one can be done while sitting.

Consider I want to stretch my right-sided piriformis muscle then I will keep my right leg over my left leg and then I will bend forward as instructed in the figure. See I’m not bending my spine, I sit with a straight spine, then I bend forward at the low back area. I feel a nice stretch here. Hold this position for at least 30 seconds then relax.

Similarly, if I want to stretch my left side then keep the left leg over the right leg this way and keep my spine straight and bend forward this way. Maintain this position for 30 seconds. Do this stretching exercise 2-3 times in a session. 

Conclusion

If you have severe low back pain with spasms, we first recommend to follow tips to reduce low back spasms. Once you feel that pain is bearable then you can proceed with these exercises.

Hope you have learnt all these stretching exercises properly if you follow these exercises regularly you would feel an almost immediate relief in pain. Along with low back pain, you often may feel whole body stiffness. You can follow the exercises in this article “Quickly Fix Achy Muscle Of Back, Leg, Calf| Follow These 7 Easy Stretching” to stretch your whole body.

Keep Reading: 12 Easy Chair Exercises for Seniors for Healthy Life

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.