How to Relieve Lower Back Pain By Stretching

April 19, 2012

Must See Flexibility Videos

Lower back pain and stiffness affect athletes and non-athletes of all ages. But it is particularly troublesome for athletes, since it hampers their sports performance, even forcing them to miss practices and games.

Lower back pain can be caused by a multitude of issues, among them weak core muscles and tight hamstrings and glutes. Often, the cause is not directly related to the back. Rather, the back must compensate for a problem elsewhere in the body.

Fortunately, several methods can be used to reduce or eliminate lower back pain. The number one way is simply to stand up and move around. Sitting puts your lower back in a compromising position—particularly if your shoulders and neck are hunched forward. So if you've been sitting for a long period of time, stand up and walk around. It will do wonders for you and your back in the long run.

If you want a more permanent solution to lower-back pain, you need to strengthen your core and regularly stretch your lower back, glutes and hamstrings. Use the stretching routine below to keep your lower back pain-free!

Lower Back Stretching Guidelines

  • Make sure your muscles are properly warmed up before stretching. Jogging in place for one to two minutes and performing Arm Circles for one to two minutes should get the blood flowing to all of your muscles
  • Make sure you are hydrated. Dehydration can actually cause spinal disks to compress and become stiff. Hydration ensures that your stretches will be more effective, and also reduce stiffness and pain
  • Stretch to a comfortable range without pain, and do not exceed the range of motion or bounce during the stretch
  • Inhale and exhale when going into a stretch to reduce tension
  • Hold each stretch for 10 to 15 seconds

Five-Minute Daily Lower Back Stretch Program

Single-Leg Low Back and Hamstring Stretch Series
Lie with back on ground. Bend right knee, grasp with hands and pull to chest. Keep opposite leg on ground. Hold for specified time. Straighten knee so leg is straight up in the air and flex foot. Pull leg toward chest to stretch hamstring. Hold for specified time. Grasp right leg with left hand and pull to side onto ground. Reach to the right with right hand and look to the right. Hold for specified time. Repeat series with opposite leg.

Glute Stretch
Lie on back. Cross right leg over left. Bend left knee to bring it toward left shoulder. With both feet flexed, reach both hands around back of left leg. Lower shoulders and head to ground and pull leg. Hold for specified time.

Lower-Back Stretch
Lie with back on ground. Bend knees and pull to chest. Hold position for specified time.

Photo:  scienceandsports.blogspot.com

Jim Carpentier is a certified strength and conditioning specialist, a New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness director at the Greater Morristown YMCA in Cedar Knolls, N.J.

Sitting puts your lower back in a comprising position—particularly if your shoulders and neck are hunched forward.
Topics: BACK | COOL DOWN
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Must See
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,236,329
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,491
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,938
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
Dynamic Warm-Up Exercises Done the Right Way

Dynamic Warm-Up Exercises Done the Right Way

For at least a decade now, the general consensus has been that prior to any type of physical activity, a dynamic warm-up is the way to go. While static...

4 Ways to Increase Lacrosse Shot Rotational Power

4 Ways to Increase Lacrosse Shot Rotational Power

Flexibility for Cross Country From the Ground Up

Flexibility for Cross Country From the Ground Up

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Best Joint Mobility Exercises

Best Joint Mobility Exercises

The Yoga Warm-Up for Basketball Players

The Yoga Warm-Up for Basketball Players

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Pre-Workout Warm-Up Steps You Can't Afford to Skip

How to Fix 4 Common Tight Areas in Your Body

How to Fix 4 Common Tight Areas in Your Body

These 9 Exercises Will Improve Your Hip Mobility

These 9 Exercises Will Improve Your Hip Mobility

Mobility Training for Hockey Goalies

Mobility Training for Hockey Goalies

How to Release Muscle Knots and Trigger Points

How to Release Muscle Knots and Trigger Points

3 Exercises That Fix Common Baseball Hip Mobility Issues

3 Exercises That Fix Common Baseball Hip Mobility Issues

The Importance of Recovery Workouts

The Importance of Recovery Workouts

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

Reducing Tight Hamstrings without Stretching for Hockey Players

Reducing Tight Hamstrings without Stretching for Hockey Players

Must-Have Additions to Your Baseball Stretching Routine

Must-Have Additions to Your Baseball Stretching Routine

The Best Stretching Exercise for You

The Best Stretching Exercise for You

Green Bay Packers Discover Football's Fountain of Youth

Green Bay Packers Discover Football's Fountain of Youth

Go the Distance With This Baseball Yoga Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

Animal Flow Scorpion Reach for Injury Prevention

Animal Flow Scorpion Reach for Injury Prevention

Build a More Powerful Golf Swing With These Mobility Drills

Build a More Powerful Golf Swing With These Mobility Drills

Why You Shouldn't Stretch 24 Hours Before a Game

Why You Shouldn't Stretch 24 Hours Before a Game

3 Drills for Better Hip Mobility

3 Drills for Better Hip Mobility

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Dynamic Warm-Up Exercises for a Safe, Effective Workout

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Dig Like a Pro: Exercises for Volleyball Mobility

Dig Like a Pro: Exercises for Volleyball Mobility

3 Tips To Make Your Stretching Routine More Effective

3 Tips To Make Your Stretching Routine More Effective

Add Warrior Poses to Your In-Season Training

Add Warrior Poses to Your In-Season Training

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

You're Doing It Wrong: The Warm-Up

You're Doing It Wrong: The Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

6 Thoracic Spine Exercises to Improve Mobility

Improve Your Balance with Stability Ball Exercises

Improve Your Balance with Stability Ball Exercises

Balance Exercises That Are Game-Changers

Balance Exercises That Are Game-Changers

The Most Important Muscle You've Never Heard Of

The Most Important Muscle You've Never Heard Of

Optimizing Energy Transfer in Your Lacrosse Shot

Optimizing Energy Transfer in Your Lacrosse Shot

How Hockey Goalies Can Get More Flexible for a Better Butterfly

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Are Tight Hips Slowing You Down?

Are Tight Hips Slowing You Down?

Increase Your Flexibility Without Stretching

Increase Your Flexibility Without Stretching

Fundamentals of a Pre-Workout Warm-Up

Fundamentals of a Pre-Workout Warm-Up

YardBarker