When your back stretching exercises for lower back pain aren’t working, or provide only temporary relief, it may be time to start thinking out of the generic back stretching box. Persistent tightness of the superficial erector spinae muscles, as well as the deeper multifidus muscles, often respond to eccentric stretches that tense these muscles as they are being lengthened.
This is a radical approach when it comes to lower back pain stretches as it goes against normal thinking. Most would think that when in pain, muscles need to relax to be effectively stretched, but when erector spinae and multifidus muscles tighten as a protective compensation for pain and injury, trying to relax their spasm can be close to impossible. Eccentric stretches can overcome this compensatory tightness and provide an effective lower back pain stretch.
As a muscle lengthens under tension it rebalances muscle tone by stimulating nerve reflexes and local muscular components. Golgi tendon organs, titin proteins, muscle spindles, muscle fibers and their cross bridges, as well as central nervous system feedback loops are all re-organized to allow relaxation through the lengthening contraction. The key to using eccentrics is to use a very small amount of tension resistance and perform the contractions slowly. When applied as a multifidus and erector spinae muscle stretch, this becomes a powerful back stretching exercise for lower back pain.
Lying face down on a yoga ball, Swiss ball, or exercise ball, position yourself so that your hips are just off the ball with bent knees, and your toes touching the floor. Begin by raising your tailbone upwards trying to increase the arch of your lower back to a comfortable degree. Holding this position, tense your abdominal muscles gently, using only 10-20 percent of your maximal force. Hold this for 6-10 seconds and then relax. Immediately follow this by slowly lowering your tail bone downwards, taking 6-10 seconds to slowly lengthen your erector spinae and multifidus muscles in your lower back. This slow lowering should be a continuous and even motion with no stopping or ratcheting in its rhythm. Lower your tail bone and flatten or reverse the arch of your lower back as far as is comfortable and rest for 5 seconds in the lowest position. You will most likely feel a slight, yet soothing stretch in your lower back muscles during this rest period. Use your legs to return to the starting position by straightening your knees to slowly raise your tail bone back up and increase the arch of your lower back. Repeat the stretch process 3-5 times.
Eccentrics work marvelously as a multifidus and erector spinae muscle stretch if performed correctly. Remember that the biggest mistakes are moving too quickly or using too much tension in raising the tail bone up or lowering it. Using your legs to support the motion will lessen the back tension, and releasing the weight on your legs will add more tension to the multifidus and erector spinae back muscles. Experiment with how much leg involvement works best in releasing your back tightness and pain.
While eccentrics are a great option to explore in finding the best stretch for your lower back pain, remember that other exercise ball stretches for lower back pain may provide you with better individual results. These and more back stretching exercises for lower back pain can be found in any of our Low Back Stretch Programs.
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.