Effective Stretches for Lower Back Pain

Stretching can often help reduce lower back pain. Some stretches to try include:

Knee Rolls
Single Knee Rolls
Knee-to-Chest
Piriformis Stretch
Cobra Stretch
Cat-Cow

Stretching is a common and effective way to try to relieve lower back pain. There are numerous stretches you can perform to work out any back pain, but their overall effectiveness depends on the root cause of your lower back pain and the stretch being performed.

To optimize your stretching, it’s important to identify the type of lower back pain you are experiencing and the best stretches or exercises to reduce or ease the pain.

Common Causes of Lower Back Pain and Stretches to Help Alleviate Pain

General Back Pain

General back pain, or axial back pain, is the most common form of back pain that patients experience. It’s a nonspecific pain that is difficult to attribute to a clear and definite cause, like a herniated disc or spinal stenosis. It typically affects the right or left side of the lower back where the spine and hipbone meet.

Axial pain tends to worsen with activity or poor sleeping positions, but it can be alleviated with proper rest and certain stretches.

Bulging Disc Pain

Bulging disc pain typically causes nerve pain in the lower back, buttocks, and leg(s). Sciatica is the most common example. Typically, one side of the body is affected over the other, and the pain experienced is sharp and electrifying. It can lead to muscle weakness, numbness, or tingling sensations.

Bulging disc pain tends to worsen with sitting, standing, coughing, sneezing, forward bends, improper twisting, heavy lifting, and poor sleeping positions. However, it can be alleviated with gentle movements like stretching and walking.

Pain From Degenerative Disc Disease

Degenerative disc disease is a condition wherein a patient’s spinal discs that sit between vertebrae in the lower back wear down. Your discs act as shock absorbers, so when they are worn down too much, there is nothing there to reduce impact in the area, meaning you feel more pain and discomfort with everyday movements.

Due to the nature of the spine, degenerative disc disease is extremely common and likely to occur as you age. It can worsen with certain physical activities like heavy lifting, twisting, prolonged sitting or standing, forward bending, moderate to intense exercise, repetitive movements, improper form while exercising, and more.

Pain From Lumbar Arthritis

Patients with lumbar arthritis experience pain in the lower back due to cartilage breaking down and wearing away. Whether caused by genetics, too much spinal wear and tear, or other factors, lumbar arthritis leads to pain and discomfort with everyday movements and activities.

Similar to degenerative disc disease, lumbar arthritis can worsen with certain movements, such as improper form while exercising, heavy lifting, and prolonged sitting, standing, or walking. However, it can be alleviated with lifestyle changes, weight loss, improved diet, and gentle stretching.

Stretches for Specific Types of Back Pain

While stretching is a fantastic way to alleviate back pain, even temporarily, some moves are better than others for specific types of back pain.

Take a look at the stretches below. Each one is complete with the type(s) of back pain it is most likely to help and the instructions to perform it properly.

Knee Rolls

This stretch is beneficial for general back pain, bulging disc back pain, degenerative disc disease pain, and lumbar arthritis pain.

Lie flat on your back with both shoulders touching the floor, both knees bent, and both feet on the floor.
With your spine neutral and your torso and chest facing the ceiling, gently rotate your knees to one side down to the floor or as far as your knees fall.
You want to feel a stretch through your hip and into your lower back.
Hold for 15-20 seconds before rotating your knees back up to your starting position.
Drop your knees down on the other side and hold for 15-20 seconds.
Perform this stretch on both sides three times.

Single Knee Rolls

This stretch is beneficial for general back pain, bulging disc back pain, degenerative disc disease pain, and lumbar arthritis pain.

Lie flat on your back with both shoulders touching the floor, both knees bent, and both feet on the floor.
Extend your right leg out so that the back of your leg is touching the floor.
With your spine neutral and your torso and chest facing the ceiling, grab your left knee with your right hand and pull it across your extended right leg and toward the floor as far as you can comfortably pull it.
You want to feel an even deeper stretch through your hip and into your lower back.
Hold for 15-20 seconds before rotating your knee back up to your starting position.
Swap legs and repeat on the other side, holding for 15-20 seconds.
Perform this stretch on both sides three times.

Knee-to-Chest Stretch

Woman wearing black sport clothes lying on floor with one knee pulled up to her chest.

This stretch is beneficial for general back pain, degenerative disc disease pain, and lumbar arthritis pain.

It may increase discomfort for those with bulging disc pain.

Lie flat on your back with both shoulders touching the floor, both knees bent, and both feet on the floor.
Extend your right leg out so that the back of your leg is touching the floor.
Grab your left knee and gently pull it toward your chest until you feel a comfortable stretch.
You want to feel a stretch in your glute and lower back area.
Hold this position for 20 seconds before releasing your knee and letting your foot return to the floor.
Swap legs and repeat on the other side, holding for 15-20 seconds.
Perform this stretch on both sides three times.

Double Knee-to-Chest Stretch

Begin in the same position. But instead of pulling one leg or the other, pull both knees to the chest at once.
Hold for 20 seconds before releasing.
Repeat three times.

Piriformis Stretch

This stretch is beneficial for general back pain, degenerative disc disease pain, and lumbar arthritis pain.

It may increase discomfort for those with bulging disc pain.

Lie flat on your back with both shoulders touching the floor, both knees bent, and both feet on the floor.
Cross your left foot over your right knee so that your left ankle is resting on your thigh, about an inch or two below the knee.
Place both hands around your right leg and pull it toward you until you feel a stretch in your buttocks muscles.
You want to feel a stretch in your glutes and up into your lower back.
Hold this position for 20 seconds before releasing.
Swap legs and repeat on the other side.
Perform this stretch on both sides three times.

Cobra Stretch – Modified

Young woman lying on the floor in baby Cobra pose.

This stretch is beneficial for general back pain and bulging disc pain.

It may increase discomfort for those with degenerative disc disease or lumbar arthritis.

Lie on your stomach with your feet extended behind you and your elbows on the floor under your shoulders. Your torso should be off the ground in this position.
Hold for about 10 seconds before lowering your upper body down to the floor.
Lift your chest back up and prop up on your elbows once again.
Repeat 10 times.

Cobra Stretch – Full

Rather than propping up on your elbows, use your hands to gently push your upper body off the floor.
Hold for 10 seconds before releasing back down to the floor.
Repeat 10 times.

Cat-Cow Stretch

This stretch is beneficial for general back pain.

It may increase discomfort for those with bulging discs, degenerative disc disease, or lumbar arthritis.

Place your knees and both hands on the floor with your back flat, as if you were a table.
Starting with your spine in a neutral position, sink your body into your hands and knees, curving your spine toward the floor as you lift your head toward the ceiling. Inhale deeply during this move and push into that extra stretch.
Hold for 2-3 seconds.
As you exhale, tuck your head toward your chest and arch your spine toward the ceiling.
Hold for 2-3 seconds.
Repeat these two moves for about a minute.

Have you performed stretches for lower back pain with little to no relief? Talk to the team at Georgia Neurosurgical Institute to discuss your options for relief.

Lower back pain can be frustrating to live with, especially when it feels like nothing helps alleviate it. Luckily, our neurosurgeons are highly trained in uncovering the source of your back pain and providing the treatments necessary to correct issues, ease pain, and help you find lasting relief. Our solutions include physical therapy, spinal injections, spinal surgery if necessary, and more.

Schedule an appointment with Georgia Neurosurgical Institute today: 478-743-7092.

Georgia Neurosurgical Institute offers exceptional treatments for the brain and spine to patients throughout Middle Georgia. With offices in Macon and satellite locations in Dublin, Locust Grove, and Warner Robins, we’re able to treat patients in and around: