Lower back stretches are different than stretching other areas of the body because low back stretches target not only muscles, but other soft tissues such as spinal discs, facet joints between each vertebra, nerves and other spinal soft tissues. To feel looser and less pain in the lower back, the approach to stretching will vary depending on what exact soft tissue is causing the sensation of tightness or pain. Because no lower back condition is ever the same, and different people with the same condition respond differently to various methods of stretching, the Low Back Stretch Program offers a wide variety of stretching methods with each stretch to increase the likelihood of success in the least amount of stretching time.
Some methods are better suited to stretch deep versus superficial back muscles, while some use repetitions of movement instead of holding a position to release the tightness more effectively. Other methods employ a compression of one back structure to release the tensile tightness in another. Some stretches use contraction of opposite muscles to the area needing stretch to release back tightness and pain. Still others use stretching of shoulder, hip, neck, or leg muscles which influence back tightness to get the best results. Time differences in holding a stretch, or time between stretches can also be manipulated to suit an individual’s best outcome. Other methods use a shortening of the muscle to release its tension, especially when spasm is involved. Some stretches do not appear to be classic stretches at all, but tiny mobilizing motions that when repeated in clusters are the optimum approach to low back tightness and pain.
The following is an abbreviated list of some of the various stretch methods used in the Low Back Stretch Program. Not every method is suitable for any given stretch in the program, so each stretch description includes a listing of which stretch methods are likely to be helpful. The following stretch methods are examples of the variety used in the art and science of low back stretching.
Passive Static Stretches. This is the traditional style of stretching where you simply elongate the body part to a point of mild stretch sensation in your chosen direction, and then allow gravity, friction, or any other outside force to hold the body part still until a stretch release is experienced. The minimal time that any static stretch should be held is 15-30 seconds, but you may have to wait up to 1-2 minutes for a full release before stretching a little farther for your next stretch repetition. 2-3 consecutive repetitions (reps) are typically done in a session.
The most common mistake in this (or any style of stretching) is to stretch as far as possible, instead of only stretching to the point of feeling the beginning of a mild stretch. If the stretch is more than very mild, the muscle has an increased chance of tightening (via its protective muscle spindle receptor) instead of relaxing and elongating. It is therefore always wiser to repeat a mild stretch 2 or 3 times in a row (reps) to gain the desired increase in motion, as opposed to using a more vigorous stretch which attempts to gain the same increase of motion in a single stretch.
Isometric Stretches. This style of stretching uses an isometric muscular contraction to enhance the effect of a passive stretch. Isometric means tension without movement. To perform these stretches, simply assume a passive stretch position and then tense the stretched muscle without movement for 7-15 seconds. This is followed by a relaxation period of at least 20 seconds.
An example of this can be illustrated using a standing hamstring stretch for the back of the thigh. If you were stretching the back of your thigh (hamstrings) by placing your straight leg out in front of you with your heel on a chair (height determined by feeling a slight stretch), you would push (tense) your heel down into the chair as your isometric contraction. Hold this tension for 7- 15 seconds and then relax for at least 20 seconds before coming out of the stretch position. The amount of tension used needs to only be minimal (10-20% of maximal force) to be effective.
Post Isometric Passive Stretches. This technique begins with an isometric stretch as just described, with the addition of passively increasing the stretch distance after the 20 second rest period until a slight stretch is again felt. Once the second point of stretch is felt, the same isometric stretch technique can be used again.
Active Static Stretches. This is the same style of stretching as passive static except that you reach and hold the body part still in the stretch position using your own muscular effort, without the help of gravity, friction, or an outside force. This active method allows the opposite muscles (antagonists) to those being stretched (agonists) to contract, which reflexively inhibits the targeted stretch muscles, therefore allowing a greater release of tension.
Using the standing hamstring stretch again as an example, the straight leg would be raised and held in the air in front of the body, without the use of a chair or any hand support, until the beginning of a mild stretch is felt in the hamstrings located on the back of the raised thigh. By using the leg itself to hold the position, an active static stretch would occur. This position would be held until the feeling of stretch resolves (minimum 15 seconds), at which point the stretch could be increased by raising the leg slightly higher until the mild stretch position is again felt. The process can be repeated 2-3 times.
Post Isometric Active Stretches. Using the same initial technique as Post Isometric Passive Stretching, an active stretch (reach and hold) replaces the passive version after the isometric contraction and 20 second rest period.
Contract Relax Stretching. Similar to Post Isometric Stretches, upon reaching the initial stretch position the isometric force is increased to 50-60% or greater of maximal force and held for 4-15 seconds before relaxing the isometric tension. A brief pause for 2-3 seconds then follows before passively stretching the muscle further and holding the new stretch position for 10-15 seconds.
Contract Relax Antagonist Contract (CRAC) Stretches. This is also similar to Isometric Stretches, except that after the initial stretch position is attained and an isometric contraction of the stretched muscle is made for 7-15 seconds using a light amount of tension, an immediate contraction of the opposite (antagonist) muscle is made isometrically for another 7-15 seconds. This is followed by a relaxation phase for at least 20 seconds.
In the standing hamstring stretch example previously used, this would be performed as follows. Begin raising the straight leg out in front of you and passively resting it elevated on a chair or bench (height determined by the amount that causes a slight stretch sensation at the back of the thigh). Then isometrically tense the hamstrings by pushing the elevated heel down into the chair or bench for 7-15 seconds. Immediately follow this by straightening the knee with tension in the front thigh muscles (quadriceps) for an additional 7-15 seconds. Follow this with complete relaxation for at least 20 seconds.
As opposed to increasing the stretch distance after the Isometric Stretch, the CRAC method uses tension in the opposite (antagonist) muscle to relax (further stretch) the targeted muscle after the initial isometric contraction in the passive stretch position.
Active Dynamic Stretches. This method uses repetitive reaching motions into the stretch direction. With each reach of the body part, the distance of stretch is limited to a mild pulling sensation, which is held for 2-5 seconds, before returning to a non-stretch position and repeating. With every few repetitions, a slightly greater stretch distance is attempted, but limited to a comfortable and relaxed level of stretch elongation. 10-30 reps are typically used. Similar to the active static method, the muscles to be stretched are reflexively relaxed by the contracting antagonist muscles that produce the reaching motion.
Active Dynamic Stretches with Progressive Hold Times. These stretches are performed just like the Active Dynamic Stretches already described, except that as opposed to holding each stretch rep for 2-5 seconds, each rep will be held for progressively longer times. An example is that the first rep is held for 5 seconds, the second for 6 seconds, the third for 7 seconds, and so on for a total of 8-20 reps.
Active Dynamic Stretches with Resistance. These stretches are the same as Active Dynamic Stretches except the antagonist muscle is contracting against extra resistance (such as a weight, band, machine, etc.) to more fully relax the targeted stretched muscle. In the standing hamstring stretch example illustrated previously, this would entail attaching a band or ankle weight to the leg being raised to make it more difficult to raise the leg.
Eccentric Stretches. These stretches use a contraction of the targeted muscle as it elongates through as full of a range of motion as possible with each repetition. There are multiple ways of doing this for any stretch.
In the standing hamstring stretch example, a resistance band can be attached to your ankle with the opposite end anchored to the ceiling. The eccentric stretch would be accomplished by slowly resisting the band’s upward pull on your straight leg as it is raised forwards and upwards. An eccentric hamstring stretch can also be done seated with a band or a partner pulling your lower leg to straighten your bent knee, while you resist and slow down the straightening of the knee.
Eccentric stretches should be done slowly, taking 5-10 seconds to complete each rep. A total of 5-20 reps may be used. It is important not to use a significant amount of resistance with these stretches, as more resistance is likely to cause post stretching soreness. Therefore, use only 10- 20% of your maximal strength using this technique.
Vertebral Lift Stretches. These stretches use your hand or a strap against the vertebra of the spine to lift the vertebra up towards your head as you perform the stretching motion. The lifting pressure decompresses spinal discs and facet joints, as well as other spinal soft tissues. They may be done for stretch movement repetitions (5-10 in total) or held as single stretches for 15-30 seconds.
Disc and Facet Joint Mobilization Stretches. These can vary from small ¼ inch movements up to several inches of motion which are applied to the lower back in a specific direction to influence inner disc fluid motion or facet joint motion.
In disc mobilizations, as one side of the spine becomes compressed (typically the side of the herniation or bulge), disc fluid (nuclear material) is pushed towards the opposite side (out of the herniation and back towards the center of the disc). The key concept here is using just the right amount of motion in the specific direction to encourage disc fluid motion without aggravating pain.
In facet joint mobilizations, the spine is moved in and out of the direction of restricted motion to regain lost flexibility, decrease pain by stimulating motion receptors, and improve local circulation. This can be done in one or multiple directions of motion, and again must be limited to a comfortable range of motion.
In both disc and facet joint mobilization stretches, 10 reps is a typical range of recommended consecutive slow (1-3 second) motions, with 1-3 sets being performed in a given stretch session.
When choosing any method of stretching, remember that certain methods are better suited for different analysis findings and types of stretches. Always begin your stretch choice by going through a complete analysis of your back condition to determine what type of stretch is most needed. From here, you can experiment with the recommended methods for your chosen stretch. Also keep in mind that the best method may change as your low back tightness improves.
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.