The Best Stretching Exercises For Lower Back Pain

Many people have experienced that familiar twinge of pain in their lower back, maybe even when doing simple tasks like walking or driving to work. Lower back pain affects millions of different people, and it’s not bound by occupation or lifestyle.

The good news is that there are lots of ways to find relief from lower back pain and prevent it from happening in the first place. One of the most effective treatment options is physical therapy. 

If you are seeking lower back stretches for pain in Austin, reach out to our FYZICAL Therapy & Balance Centers therapists at our Brodie Lane clinic.

What Causes Lower Back Pain?

The lower back is made up of bones, muscles, ligaments, and nerves. But the way these all work together is complex. And because of this complexity, even something small can lead to injury or discomfort in the lower back. 

Some of the common causes of lower back pain can include:

• Sitting for prolonged periods throughout the day which can put stress in one part of the spine
• A sedentary lifestyle that can lead to overexerting the back when suddenly moving
• Bad postures like slouching or slumping in a chair that overload the small muscles and joints in the lower back
• A disc herniation from lifting or moving awkwardly which puts pressure on the spinal nerves
• Sciatica which affects the largest nerve in the body, the sciatic nerve, as it travels from the spine down the leg
• Osteoarthritis, where bony changes in the joints start to impact the spinal nerves 

There are many different types of lower back pain, so it’s important to see a health clinician for a proper assessment and diagnosis.

The Impact Of Lower Back Pain 

Pain doesn’t just affect the way patients walk or move, but also how they go about everyday life. It can affect all aspects of well-being, including: 

• Going To Work: Lower back pain can negatively affect job performance. Pain can get in the way of focussing properly, particularly in jobs that require sitting at a desk for long hours.
• Staying Active: Pain can make it hard to stay active, whether that’s going for a walk, getting into the gym, playing sports, or even everyday activities like cleaning or cooking. 
• Sleeping: Many patients with lower back pain can find it challenging to get into a comfortable position to sleep. This can lead to a cycle of disrupted sleep, fatigue, and increased pain sensitivity. 
• Staying In Touch With Friends And Family: Sometimes patients find it difficult to get out and socialise. Pain can lead to a reduced capacity for fun activities and catching up with friends, further feeding into the pain cycle. 

As lower back pain can have such a widespread impact on quality of life, it’s important to get assessed by a trained healthcare clinician, particularly for severe, long-lasting, or recurring lower back pain. They can also rule out any underlying medical conditions that may require further scans or tests.

Why Physical Therapy Can Help Manage Lower Back Pain

Here are several reasons why physical therapy is helpful for treating lower back pain:

Pain Management

Physical therapists choose treatments for patients depending on their pain and severity. This may include massage, passive modalities like heat, ice, and ultrasound, and therapeutic exercise. These treatments can offer patients a way to find relief from their symptoms.

Improving Mobility 

Physical therapists focus on helping patients restore their function and mobility. This may include a series of exercises and techniques designed to address pain and physical limitations, with the effect of enhancing overall movement. 

Tailored Treatment 

As every patient has their own symptoms and limitations, physical therapists tailor their treatment plans to each need and health goal. They assess patients to understand the root causes of the lower back pain and design tailored treatments that address these issues. For example, physical therapists may prescribe stretches for lower back pain.

Avoiding Surgery

Physical therapy can help patients avoid surgery, and doctors will often recommend working with a physical therapist before deciding on surgery. Physical therapy promotes the natural healing of the body to support recovery without having to undergo the knife. 

Preventing Injuries

Physical therapy can help treat lower back pain, but it can also prevent it from occurring in the first place. While not everything can be prevented, physical therapists offer guidance on habits and strategies that can help patients maintain a healthy lower back and reduce the risk. 

Discover the benefits of FYZICAL Austin physical therapy for lower back pain in Austin, TX.

Top 5 Stretches For Lower Back Pain 

One of the treatments physical therapists often use for back pain is exercise. Stretching can be a helpful way to alleviate any symptoms, but it’s super important to use the right stretches. A physical therapist can help pick and choose the most suitable exercises to maximize the benefits and prevent any side effects from them. 

Here are some of the top 5 exercises physical therapists may use for lower back pain:  

1. Cat-Cow Stretch

Cat-Cow is a gentle stretch that comes from yoga. It is a helpful way to warm up the back and alleviate tension in the lumbar spine. 

How to do this stretch:

• Start on your hands and knees on the tabletop. 
• Keep your wrists under your shoulders and the knees under your hips. 
• Arch your back gently to create a rainbow shape whilst tucking your chin towards your chest so you are looking at the floor. This is the cat pose.
• Reverse the arch so the belly drops towards the floor. This is the cow pose.
• Return to the starting position.

2. Child's Pose 

Child's Pose is another stretch derived from yoga for the early stages of rehabilitation. It is used as a restful stretch to gently stretch the lower back. 

How to do this stretch:

• Start by kneeling on the floor with knees apart and toes touching.
• Sit back on your heels.
• Extend your arms forwards along the floor and lower your chest towards the floor. 
• You can rest your forehead on the ground with your arms reaching 
• It may be more comfortable to have your arms by your side if it is more comfortable.
• Return to the starting position.

3. Knee-to-Chest Stretch

Knee-to-chest is a simple stretch for the lower back. It actually stretches both the muscles in the back and the front of the hip.

How to do this stretch: 

• Start by lying on your back with both legs extended.
• Bend one knee to bring it in towards your chest. 
• Hug this knee gently to feel a stretch in your lower back.
• Repeat on the other side.

This stretch may be used for patients with tightness in the hip flexors at the front of the hip which may be contributing to their lower back pain. 

4. Supported Backbend

This is a more advanced pose from yoga that facilitates a gentle backbend. The physical therapist will guide the movement.

How to do this stretch:

• Start by lying on your stomach with your legs extended.
• Place both forearms on the group about shoulder-width apart. 
• Slowly lift your chest off the floor, using the forearms for support. 
• Your hips, knees, and feet should remain on the ground. 
• Return to the starting position.

This pose may be helpful to improve posture, but it can also aggravate painful symptoms. Follow the instructions of the physical therapists closely. They will supervise this exercise and may regress or swap out the exercise as needed.

5. Supported Forward Bend

This is a helpful stretch for the lower back muscles and hamstrings. 

How to do this stretch:  

• Standing next to a chair or table. 
• Starting by standing with your feet hip-width apart. 
• Gently bend forward hinging from the hips. 
• You can use the chair or table for support.
• Keep your knees slightly bent to avoid overloading the spine. 
• Return to the starting position.

This stretch can ease various parts of the body for some patients, making it a versatile choice for symptoms of lower back pain.

Lower Back Pain Prevention

Preventing pain is easier and less painful than managing it once it starts. Some of the strategies a physical therapist may suggest for keeping a healthy spine may include maintaining good posture throughout the day and keeping active. Poor posture can put a load on the spine and lead to pain and stiffness, so be mindful about looking after the spine during the day.

Strength is also an important factor in maintaining a healthy and happy back. Exercises that target the abdominal and back muscles can help improve support for the lower back and protect against the risk of back injury. Finally, consider setting up an appointment with a podiatrist for advice on wearing the right shoes. Comfortable and supportive footwear can make a big difference. 

Movement For Lower Back Pain 

Lower back pain has a far-reaching impact. It can limit mobility, interfere with work, and disrupt your sleep. While stretching can be helpful for patients to find relief from their symptoms, don’t do them alone. 

It's essential to seek professional guidance before starting any new stretches for lower back pain. Contact FYZICAL Brodie Lane to get started with back pain therapy in Austin.