Most lower spine stretches are generic in nature and try to stretch the bottom of the lower back in as many different directions as possible. Unfortunately, this approach is exactly why most lower back pain stretches do not provide lasting relief of pain and tightness. Lower spine stretches crave direction-specific stretching.
The vast majority of low back tightness and pain occurs at the very bottom of the lower back at the L4, L5 and S1 spinal levels. Due to posture stresses and spine anatomy, this region is the one that is most prone to muscle strains, as well as disc and joint problems. Lumbosacral strains, L4 and L5 disc herniations, and lower spine arthritis fills doctors’ offices all day long.
When it comes to lower back pain stretches, what most back pain sufferers are trying to target is this lowest aspect of the spine, but usually do not get satisfactory results because they are stretching more of the upper low back and never target the specific direction of stretching they need the most.
Success in finding the direction of stretch that is most needed for your particular back issue begins with an analysis of your back tightness and pain problem. If you simply have a muscle tightness problem alone, then bending forwards, backwards, side to side and twisting will reveal where you are less flexible, but will test more of the upper back than lower. To better analyze the lower spine, using pelvic motions in the same directions will be more revealing to what type of stretch is needed, as pelvic motions produce more of a stretch in the lower spine than upper body motions.
Lying on the floor face up, pull your knees into your chest to feel what type of muscular stretch is needed. Use both one and two legs at a time to feel where your tightness is most prevalent. Try holding this slight stretch position for 15 -60 seconds and then stand up to see if it improved your lower spine symptoms. Compare this to lying face down and pulling heel to buttock and arching the lower spine, again with both one and two leg testing to determine what stretches most and what provides relief. Then try lying face up again and letting your hips twist from side to side by allowing your bent knees to fall to the right and then the left. Finally, on your hands and knees, cross one leg over the other to feel a stretch in the side of your lower back.
All of these test positions help you to zone in on the direction of lower spine stretching that will be most helpful by moving the pelvis away from your lower back as opposed to moving your upper body away from your lower back. Choose the one or two directions that you feel stretch the most, are the tightest in your range of motion, and provide the most relief.
Remember that many tight and painful lower backs are due to more than simple muscle tightness. Disc, ligament and joint problems may require stretching themselves, or their protective muscle spasm may require a more detailed lower spine stretching approach. Any of our Low Back Stretch Programs go into a much more comprehensive analysis to help you choose which particular lower back pain stretch is best for you.
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.