Stretches for Lower Back Pain
Stretching is usually the first thing people try when their lower back feels tight. Done properly it can take the edge off. Done aggressively it can irritate an already sensitive back. Here is a sensible set of stretches and how to use them.
What stretching can and cannot do
A stretch may reduce the protective muscle guarding around a sore area and give you a window of easier movement. It does not lengthen a muscle permanently in a single session and it will not resolve an underlying strength or loading problem. Use stretches as symptom relief and a warm up to your strengthening work.
Where the tightness often comes from
Lower back tightness frequently involves the hip flexors, hamstrings and glutes, particularly in people who sit for long periods. Stretching only the back while the hips remain stiff often gives short lived relief, which is why the routine below includes the hips.
If you're in Centurion or Midrand and want personal guidance, our physiotherapist offers same day appointments in clinic in Eco Park, Centurion, or at your home.
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Frequently asked questions
How long should I hold a back stretch?+
Twenty to thirty seconds is usually enough, repeated two to three times. Longer holds do not necessarily give better results.
Is it normal to feel worse after stretching?+
Mild soreness can happen, but pain that persists or spreads suggests the stretch was too strong or not appropriate for your problem.
Can I stretch every day?+
Gentle stretching is generally safe daily, provided symptoms settle quickly afterwards.
Do stretches replace strengthening?+
No. Stretching may reduce symptoms, while strengthening builds the capacity that helps prevent recurrence.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.