The Best Medicine: Stretch and Strengthen to Ease Lower Back Pain

The majority of the population deals with lower back pain at some point or another. According to the World Health Organization, back pain is the number one reason employees call out of work – worldwide. Whether you have an irritating dull ache or severe stabbing sensation that radiates out towards your limbs, back pain truly is a heavy burden to carry.  

Fortunately, there are ways to ease lower back pain- our favorite being movement! After all, exercise is the best medicine. Our M.A.T. specialist, Maurice Harden, provides an essential guide to uncovering the root cause of your discomfort as well as ways to stretch and strengthen your way to feeling great!

What is Causing My Lower Back Pain? 

Think of your spine as your body’s center axle, housing many nerves that communicate signals throughout your body. The strength and condition of your spine and back muscles are vital to your overall health as they affect numerous functions of your body. Something as minor as a coughing fit can wreak havoc on your back health, so it is crucial to take extra precautions and care for your spine. 

Common Causes of Back Pain  

Lower back pain as a result of a mechanical dysfunction or imbalance (versus an autoimmune condition such as rheumatoid arthritis or a kidney infection) can nearly always be attributed to activity. Certain activities may have led to injury or imbalance, while conversely, a lack of activity may result in weaknesses that prevent you from completing normal daily tasks. Pain can be triggered by activity-related issues such as: 

• Strains and sprains - overstretched, twisted or lifted incorrectly, overextended reach 

• Herniated or ruptured discs - impact from an accident, fall, or sports injury  

• Sciatica - radiating pain down legs from nerve compression  

• Pregnancy - stretched and strained muscles and ligaments as the belly and baby grow    

Rare Conditions Resulting in Back Pain  

Less common but more serious conditions can lead to back pain often requires more in-depth medical attention to address the underlying cause. These conditions include: 

• Degenerative disc 

• Spinal stenosis 

• Scoliosis 

• Infection 

• Tumor 

• Fibromyalgia  

How Can I Ease Lower Back Pain? 

Prior to treating back pain, you must pinpoint the cause. If you recently suffered from an accident, fall, or injury, be sure to schedule an appointment with Dynamic Fitness & Rehabilitation to determine the proper steps forward. 

If you are simply dealing with minor pain or general achiness, at-home treatments can help you recover. While you may feel like gluing yourself to the couch, movement is the truly best medicine. Inactivity can actually worsen your symptoms as your muscles tighten up and you sink into poor posture. Try your best to stay active, even if you simply take a walk around the neighborhood or do some light stretching.  

Get Active > How to Get Motivated for Exercise 

Lower Back Stretches  

Stretching is an essential part of any workout routine. Proper stretching can provide immense relief from back pain. It’s important to increase the blood flow to your muscles before stretching, so if you don’t feel well enough to jump right into a workout, a hot bath or shower can help you warm up.  

After warming up, try the following stretches slowly and with control: 

1. Bridges 

Lie on your back with your knees bent and your feet on the floor in line with your hips. Tuck your pelvis so your back is gently pressed into the floor and slowly raise your hips. Hold the bridge for six seconds and repeat 8-12 times.  

2. Knee to Chest 

Lying in the same position with your feet on the floor, bring your right knee to your chest with your left foot in place. Hold this for 5-10 deep diaphragmatic breaths before gently releasing to the floor. Repeat on the other leg and perform 2-4 reps. For a deeper hip stretch, extend the leg with the foot on the floor, but remember to do this slowly and ease up if you feel any nerve pinching.  

3. Press-Up Back Extensions  

Roll onto your stomach and place your hands in line with your elbows on the ground directly below your shoulders. Push up on your hands, lifting your shoulders away from the floor while lengthening your neck and gently opening your chest through your shoulders. If you cannot fully extend your arms without collapsing your shoulders, that’s ok! Hold this position for a few deep breaths and repeat 6-8 times.  

4. Bird Dogs 

On your hands (shoulder-width) and knees (hip-width), keep your back straight and your ab muscles tight with your pelvis gently tucked in. Lift your right leg and extend it straight behind you and slowly release over 5 seconds. If you start to feel your back arch, you don’t need to lift your leg any higher. Repeat this 8-12 times with both legs. 

Core Strengthening Exercises 

After stretching, strengthening the surrounding core muscles in your abdominals, hips, and glutes can help reduce pain and prevent injury in the back. As we did with the previous stretches, approach these movements slowly and with control.  

1. Pelvic Tilts 

In a laying position with your knees hip-width apart and feet flat on the floor, draw in your stomach and gently press your lower back into the ground. Continue breathing normally as you hold this position for 5 belly breaths. Repeat 8-10 times.  

2. Partial Crunches 

From the same position, place your hands either flat on the floor by your side if you are a beginner or behind your head or across your chest if you are more advanced. Remember: your only competition is yourself, so don’t feel like you have to prove anything to anyone.  

With your chin tucked in towards your chest, tighten your abs and raise your shoulders a few inches from the ground, reaching forward if your hands are on the ground. You do not need to sit all the way up for this to be effective. Do 8-12 crunches. 

3. Wall Sits 

Standing faced away with your back and heels about a foot from a wall, lean your back flat against the wall and slide down until your knees are slightly bent. Press your lower back into the wall and hold this position for about 10 seconds. Gently slide back up the wall and repeat 8-12 times.  

More About Stretching > Static vs. Dynamic Stretching 



Release Your Pain with Physical Therapy  

Not all back pain is created equally. Even with proper stretches and strengthening, you may not feel any relief from your back pain. There is a chance your back pain is caused by a more complex imbalance in the body, either mechanical or chemical.  

Our physical therapists and M.A.T. specialists at Dynamic Fitness & Rehabilitation can target the source of your pain and develop an individualized plan of action to relieve you of your pain. Using manipulation, muscle activation, and other techniques our team can get you back on track to feeling awesome.  

Don’t wait until your pain is unbearable to visit a professional. Our team at Dynamic Fitness & Rehabilitation is here to help you on your journey to strength and mobility! Call (813) 422-5671!