top of page
Copy of GYM5.jpg

Unveiling Relief: The Best Stretches for Lower Back Pain


Lower back pain is a prevalent concern that can significantly impact daily life. Stretching is often hailed as an effective approach to alleviate discomfort and enhance recovery. In this blog post, we'll explore the concept of stretching for lower back pain and discuss specific stretches that may offer relief.

Understanding the Sensation of Tightness

1. Muscle Tension and Tightness

   - Lower back pain is commonly accompanied by sensations of muscle tension or "tightness." It's important to recognize that the feeling of tightness doesn't necessarily equate to the need for aggressive stretching.

2. Reconsidering Stretching

   - While putting a tight area under stretch can offer momentary relief, it's crucial to understand that stretching may not always be the most beneficial approach for lower back pain.

Directional Preference

1. Identifying Painful Movements

   - If back pain worsens with movement in one direction (e.g., bending forwards) or specific postures (e.g., sitting), but not in the opposite direction (e.g., arching backwards) or posture (e.g., standing), repetitive movement in the non-painful direction often provides relief. For example stretches for pain with bending and pain with standing, check out the youtube clips below:



Targeted Stretches

1. Hip Flexor Stretches

   - For individuals experiencing back pain with walking or standing, stretches targeting the hip flexors can help alleviate stress on the lower back. These stretches can involve lunges or gentle hip flexor stretches.

2. Upper Back Mobilizations

   - Mobilizations for the upper back can be beneficial, especially for those whose back pain is exacerbated by prolonged sitting. Gentle movements to improve mobility in the upper back can indirectly relieve pressure on the lower back.

3. Gluteal Muscle Stretches

   - If sitting exacerbates back pain, stretching the gluteal muscles may help alleviate stress on the lower back. Simple stretches like the pigeon pose can be effective for this purpose.

For information regarding areas to look at when experiencing pain with sitting and standing, check out the youtube clips below

Pain with sitting/bending

Pain with standing/walking

Individualized Recommendations

1. Consulting a Physical Therapist

   - While these are general recommendations, it's essential to recognize that each individual's experience of lower back pain is unique. Consulting with a physical therapist allows for a more personalized exercise program tailored to specific needs.


Stretching can be a valuable component of a holistic approach to managing lower back pain. However, it's crucial to approach stretching with an understanding of individual preferences and pain patterns. Identifying directional preferences and incorporating targeted stretches for adjacent areas like the hips and upper back can contribute to relieving stress on the lower back. For a comprehensive exercise program tailored to your specific condition, seeking guidance from a physical therapist is recommended. Remember, the key lies in finding the balance between movement and relief to promote a healthier, pain-free back.


bottom of page