One of the most common problems I see with new patients who are trying to stretch out tightness and pain in their lower back is that they are damaging their discs with their daily stretching routine. The generic back stretches they commonly use take no consideration of the direction or exact soft tissues that are being stretched or compressed. The mistake is using any back stretch they can learn or invent that simply “feels good” as they are doing it.
To learn how to avoid further disc herniation and damage, disc sufferers need to customize stretches that take their disc problem into consideration. It is important to learn how to stretch problematic muscles while supporting disc healing. This is accomplished by matching specific stretches to a person’s unique back issues.
Many with lower back tightness are experiencing the body’s muscular protective response to mechanical stress on a spinal disc. Disc trauma usually happens very slowly and builds over time. Initially, small tears in disc fibers become painful when the internal disc gel (nucleus pulposus) leaks through these tears and exerts a pressure on the sensitive outer disc wall. This is often the result of repetitive and prolonged slumped sitting and poor bending habits that cause excessive forward bending stress on the disc. As more weight is placed on the front of the disc (and away from the back of the disc), the inner gel is forced backwards, which eventually causes bulging and herniation. MRI and CT scans only show disc changes once this has progressed, as the initial stages of disc injury often do not show up on imaging studies.
Muscle tightness in the lower back develops as the body responds by limiting back motion to protect the disc from further injury. Thinking that the tightness is simply “tight back muscles”, many with this condition will use some variety of a low back flexion stretch such as bending forward to touch their toes, throwing their legs over their head while lying on the floor, performing a yoga “child’s pose” or “down dog”, or pulling their knees into their chest to “stretch” these tight back muscles. While some transient relief may be felt for a short period of time as the stretched muscle lengthens and sends motion signals into the central nervous system which help block pain, the relief is often only temporary. Performing these types of flexion stretches with disc problems over time usually forces more disc gel into the back of the disc, further damaging the disc and ultimately worsening the bulge and herniation. This is the common problem with these generic back stretches which either aggravate low back pain, or whose effects “just don’t seem to last”. If your back keeps tightening up, the stretches you are using are not providing the real answer.
Wouldn’t it be great to avoid these commonly taught general back stretches which aggravate the dis condition, and instead learn what specific stretch will target the root cause of tightness and pain, thus helping the disc to heal and automatically relieving the protective muscle tightness? By customizing a stretch based on a self-analysis of your back tightness or pain, you can learn which stretches to avoid and which are indicated for your unique back issues.
While it is impossible to share all the possible stretches and directions of stretch possibly needed for disc conditions, the following 3 stretches will be used as examples of disc stretches often needed but rarely taught. They are based on an analysis of your low back stretching needs as outlined in the Low Back Stretch Program. Remember that these are examples, may or may not be needed for your specific low back disc condition. Always work with your spinal rehab specialist to learn what stretches are best suited for your unique disc condition.
Standing Lower Extension Stretch. This stretch would be indicated for those who found back tightness or pain relief from anterior pelvic tilting in the standing position (dropping the pubic bone and raising the tailbone) during their low back stretch analysis.
This disc dominant stretch gently compresses posterior disc bulges and herniations (the most common type) while stretching the front of the disc (which is typically compressed). This motion allows the herniated disc nucleus to move away from the back of the disc and restore itself to the center of the disc, which over time supports healing, pain relief and a resolution of protective muscle spasm. It also helps to strengthen the multifidus muscles of the lower back, whose weakness is associated with low back disc problems.
In the standing position, with knees slightly bent, drop your pubic bone downwards as you roll into an anterior pelvic tilt until you feel a relief of back discomfort, or the beginnings of a slight compression or stretch in your lower back. Hold the position 15-60 seconds or until the sensation fades. It is important that the sensation is very mild and not irritating. Alternatively, the position can be held for 1-2 seconds and repeated for sets of 10 reps using the repetition stretch method. If relief was found with pelvic side tilting during anterior pelvic tilting in your analysis, lift your tail bone to the same side that provided relief as you perform this stretch. Avoid any range of motion that is painful. If using the positional release stretch method, assume the position of anterior tilting that best relieves your pain and hold it for 90 seconds before slowly relaxing into a natural standing position.
On All Fours Combined Walk Away Side Stretch. This stretch is ideal for those who find back tightness or pain relief with left side bending in the standing or seated position and aggravation with right side bending (especially while seated). Because inner disc pressures increase up to 12-13 times bodyweight when sitting compared to standing, the on-hands-and-knees position decreases disc pressure significantly, while simultaneously allowing a stretch of the right side back muscles that are shortened.
From the on-hands-and-knees position, walk your hands off to your left side (leaning your torso to the left) to lengthen the right side of your lower back. At the same time, swing your hips so that your right buttock moves towards your right foot. This will lengthen the right side of your lower back and compress your left side. As in all stretches, only move as far as is necessary to feel a mild stretch sensation. Hold this position until the stretch sensation resolves. Add an anterior pelvic tilt (as described in the last stretch) to include an extension component to this stretch if your analysis revealed this is beneficial to you. Add a posterior pelvic tilt (tucking tailbone under your legs) to add a flexion component if your analysis revealed this to be beneficial. Shrugging the shoulder blade up toward your ear on the lengthened side will augment the lengthening effect of this stretch on the latissimus dorsi muscle (use this depending on your back analysis findings). Passive static, active static, post isometric, active dynamic, and positional release stretch methods may all be used in this stretch (explained in detail in the Low Back Stretch Program).
Medium Grip Over Head Bar Hanging Decompressive Stretch. This stretch is indicated for those who found relief of back tightness or pain with the decompressive maneuver in the analysis (sitting with a tall spine relieves lower back symptoms as opposed to aggravation while sitting slumped).
Hang from a chinning (overhead) bar with your hands directly over your shoulders. It is not necessary that your feet leave the floor, as you can feel the low back decompression if you simply raise your heels to remove some of your bodyweight from the floor. However, a greater intensity of stretch will occur with all of your bodyweight leaving the floor. Use a graded amount of decompression by altering how much weight bearing pressure is against the floor via the amount of foot contact with the floor. It is always advised to begin with less of a stretch and build up as your body becomes accustomed to this type of stretching.
Several methods of stretching may be used from this position. The first is to simply relax for 10- 15 seconds and let your lower back lengthen vertically before slowly allowing your heels to come into the floor again to resume spinal weight bearing and remove the stretch. After a 3-5 second rest, the stretch may be introduced again by raising the heels or entire feet from the floor. 5- 10 reps may be performed in this passive style of decompressive stretching.
The second method of stretching in this position is performed with a pumping action on the lower back by using 1-3 second decompressions alternating with 1-3 second compressions. This is done by bearing slightly more body weight on the feet to compress the spine slightly and lifting the feet (or heels only) off the floor to decompress the low back. Slowly alternating reps of 6 in each direction should be done before coming out of the stretch hang and resting for 10-15 seconds. You may repeat this 2-3 times in a stretch session.
A third method of decompressive stretching is spinal mobilization which is discussed in the Low Back Stretch Program.
These three examples illustrate some of the variety in specificity needed to properly select a safe and effective low back stretch associated with disc degeneration, herniations, and bulges. In every disc condition, it is important to differentiate between what muscle needs to be stretched and which direction the disc and spinal joints need to be loaded. Simply using any generic low back stretch that temporarily feels good without knowing how the stretch position is affecting inner disc pressures can often have long term deleterious effects on disc health. Alternatively, taking the time to analyze your low back condition to select the best stretch direction and style of stretch is essential to avoid injury and support disc health and low back flexibility.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom healing exercises for back pain and spine rehabilitation. His Low Back Stretch Program offers simple and effective stretching techniques to provide the greatest relief in the least amount of time.
Disclaimer: Lowbackstrech.com and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.