Stretches for Lower Back Pain
Hold gentle stretches for 20 to 30 seconds, two to three times each, and aim for a comfortable pull rather than pain. Stretching may reduce tightness and help you move more freely, but it works best alongside strengthening.
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.
Exercise programme
Work within a comfortable range. Mild discomfort is common, sharp or increasing pain is not.
1. Single Knee to Chest
BeginnerStarting position: Lying on your back with both knees bent.
- 1Bring one knee gently towards your chest using your hands.
- 2Keep the other foot flat on the floor.
- 3Hold and breathe normally, then lower slowly.
Suitable for: General lower back tightness and morning stiffness.
Ease off if you feel pinching in the hip or pain into the leg.
2. Figure Four Glute Stretch
BeginnerStarting position: Lying on your back, knees bent, one ankle crossed over the opposite thigh.
- 1Reach through and hold behind the supporting thigh.
- 2Draw the leg gently towards you until you feel a stretch in the buttock.
- 3Keep your head and shoulders relaxed on the floor.
Suitable for: Tight glutes contributing to back and hip stiffness.
Stop if you get nerve type pain travelling down the leg.
3. Half Kneeling Hip Flexor Stretch
BeginnerStarting position: Half kneeling with one knee down on a cushion and the other foot forward.
- 1Tuck your tailbone slightly under to flatten your lower back.
- 2Shift your weight gently forwards until you feel a stretch at the front of the hip.
- 3Keep your trunk upright rather than leaning back.
Suitable for: Desk workers and drivers with stiff hips.
Avoid arching your lower back to chase a bigger stretch.
When to stop and get assessed
- Any stretch that produces pain rather than a mild pull.
- Symptoms spreading further down the leg while stretching.
- Increasing soreness over several days of stretching.
When to see a physiotherapist
If stretching gives relief for only a few minutes and the tightness keeps returning, it usually points to a strength or loading issue that a physiotherapy assessment can identify.
Related physiotherapy services
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.
Medical disclaimer: this article is general education and does not replace a personal assessment. If your pain is severe, worsening, or accompanied by numbness, weakness or loss of bladder or bowel control, seek care promptly.
Book with N S Physiotherapy
In clinic in Eco Park, Centurion, or home visits across Centurion and Midrand.
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