Effective Lower Back Stretches and Exercises to Beat Pain

Unfortunately, lower back pain isn’t rare. A CDC study from 2019 showed that 39% of adults experienced some form of back pain in the prior three months, and an NIH document from 2023 revealed that 8% of Americans suffer from high-impact chronic pain (HICP).

The range of lower back pain is vast, from soreness after an exuberant workout to complete disability, which is why we need a structured approach to thinking about and addressing it.

Pain Is Sending You a Message

Pain sends you a message, and you need to open your mail. Lower back pain falls into three categories:

1. Some potential anatomical issue in your back
2. Impaired strength or flexibility in your back
3. Ergonomics — how you’re using your back may be off

This framework gives us a clear path forward:

1. Rule out anatomical problems
2. Modify your ergonomics to reduce the burden you place on your back
3. If lessening the burden isn’t an option, strengthen your back to meet the burden you place on it

1. Rule Out Anatomical Problems

Many people believe the more their back hurts, the more they need imaging like an MRI. That’s not necessarily the case. There are evidence-based guidelines for what kind of radiologic imaging is needed and when.

Red flags that necessitate anatomical imaging include:

• Recent significant trauma or mild trauma in older individuals
• Pain or numbness radiating down an arm or leg
• Changes in bowel or bladder function
• History of cancer
• Worse pain at night or at rest
• Associated fevers, chills, or unexplained weight loss
• History of inflammatory joint diseases
• Pain lasting more than six weeks despite conservative treatment

If any of these red flags are present, imaging is recommended. Work closely with your physician to determine the appropriate next steps.

2. Modifying Your Ergonomics

Most of us spend the majority of our day sitting. How we sit is very important for our back health.

Here are some basic ergonomic modifications:

• Use a chair that supports your lower back.
• Adjust chair height so your feet rest flat on the floor.
• Use armrests that gently support your arms with elbows close to your body.
• Position your seat so your thighs are parallel to the floor.
• Consider a lumbar roll or cushion to support the natural curve of your lower back.
• Keep your computer screen at eye level to avoid neck strain.
• Sit close to your desk so you’re not hunching forward.
• Keep your elbows at 90 degrees when using your keyboard.
• Consider using a standing desk to alternate between sitting and standing.
• When lifting objects, use your thighs, not your back.

These are just a small set of ergonomic modifications — examples of the kind of thought you need to give activities you do for many hours each day.

3. Boosting Back Strength and Flexibility

Strength and mobility enhance how we interact with the world, making everyday tasks easier. They prevent future painful episodes and reduce existing pain.

By addressing lower back pain syndromes properly, we reduce the risk of what I call the “sad triad” — pain leading to sleep impairment, which leads to emotional impairment. When we strengthen our backs, we don’t just address pain — we bolster our overall well-being.

Effective Lower Back Stretches and Exercises

Incorporating back-strengthening exercises and stretches for lower back pain into your routine can improve your overall health, prevent injuries, and help you maintain better posture.

How do I answer the question of which lower back stretches are best for you? The options available online, in fitness classes, or with trainers are endless. I return to my basic advice that applies to all exercise: the best exercises are what you’ll continue to do that won’t get you injured.

For some, a class setting incentivizes exercise that might not be done independently. In that case, yoga, Pilates, a fitness class, or a personal trainer could be the best route. For others, the convenience and simplicity of home exercise is best.

A Note on Using Exercise Equipment for Lower Back Pain

Some people incorporate free weights and machines into their back exercise. However, the risk-benefit ratio for most people is not advantageous unless you’re already very experienced and have been trained with meticulous technique.

Use your own body weight for back exercises — no additional equipment required.

Three Effective Lower Back Stretches

Here are some of my favorite stretches for lower back pain, which I perform one to two times per week (not daily). Strength exercises follow the stimulus-recovery-improved strength model and don’t require daily dosage.

1. Front Plank

• Lie face down on an exercise mat.
• Place your elbows directly under your shoulders with forearms parallel to each other.
• Extend your legs behind you with feet shoulder-width apart.
• Engage your core by contracting your abdominal muscles.
• Lift your entire torso off the ground, balancing on your forearms and toes.
• Maintain a straight line from head to heels; avoid sagging in the lower back.
• Hold this position for as long as you can while maintaining proper form.
• Start with 15 seconds and increase the duration as you gain strength.

2. Bird Dog

• Start on a mat on your hands and knees.
• Position hands directly under shoulders and knees under hips.
• Engage your core muscles by contracting your abdominals.
• Simultaneously extend your right arm forward and left leg backward until parallel to the floor.
• Start with 30 seconds on each side.
• Slowly increase duration as you gain strength.

3. Superman

• Lie face down on a mat with arms extended in front and legs straight behind.
• Engage your core by drawing your navel toward your spine.
• Simultaneously lift your arms, chest, and legs off the ground.
• Hold for 30 seconds.
• Increase duration as you become stronger.

Extra Credit: Belly Breathing

When tensing your core for these exercises and experiencing discomfort, there’s a tendency toward rapid, upper-torso-based breathing. Continue belly breathing despite the tension in your core.

This is not only good training but also a great example of how slow breathing helps with your pain response as you hold the last seconds of progressively longer positions.

Beyond Lower Back Stretches: A Comprehensive Approach

Lower back stretches are important, but they’re not stand-alone solutions.

Back pain is a signal, and you have to open the mail. With a trusted physician, discuss potential red flags, how you’ll modify your ergonomics, and how you’ll incorporate appropriate stretches for lower back pain.

This comprehensive approach will keep you pain-free and functional throughout the years.