How to Stretch Your Lower Back

Struggling with lower back pain? Keck Medicine of USC spine experts explain how to stretch your back to prevent injury and improve function.

Lower back pain affects about 25% of people in the U.S. at any moment. In fact, 80% of us will experience lower back pain during our lifetime.

“Lower back pain is the number one cause of disability in the world,” explains Gene Tekmyster, DO, a spine and Physical Medicine and Rehabilitation (PM&R) specialist with USC Orthopaedic Surgery and the USC Spine Center, part of Keck Medicine of USC. “It is also the number two reason for seeing a physician, behind the common cold.”

Understanding the right approach to stretching your lower back can make a significant difference and help you avoid injury.

“Stretching options are different for different causes of low back pain,” adds Christopher C. Ornelas, MD, a spine and PM&R specialist also with USC Orthopaedic Surgery and the USC Spine Center. “Consulting with a spine specialist can help guide to you to the best stretching program.”

Do you need spine support?

The goal is to keep your spine in its natural position, which doctors refer to as a “neutral” spine. A neutral spine can be achieved while lying, sitting or standing.

Using spine supports like back braces or back-support belts is optional, but these only serve as a mental reminder and have little true structural impact. The evidence does not support continued brace use, Dr. Ornelas says.

“The spine represents a pseudo-S shape, which provides stability when properly loaded with weight,” he says. The spine also distributes forces efficiently.

This design works brilliantly when standing upright but becomes vulnerable with improper movements. For example, “sitting while leaning forward with a weight can introduce forces 250% more than normal throughout the discs in the lower back,” he cautions.

Different age groups can experience different types of back issues: traumatic injuries in youth, disc problems in 20- to 30-year-olds as discs begin to wear down, and age-related degenerative conditions for those over 50.

The right approach to lower back stretching

There are some universal exercises and stretches that can help maintain your spine’s health.

“However, it is important to listen to your body,” Dr. Tekmyster cautions. “If a specific stretching exercise causes pain, you should be evaluated by a spine specialist, who can help to determine whether there are any underlying spine injuries.”

“When you talk about stretching your lower back, it is not just about the lower back muscles. You also need to stretch your glutes, your hamstrings and all the muscles that affect lower back motion,” he adds. “It is really about working on the complex that supports lower back movement.”

Not only that, when most people think about stretching their lower back, they focus mostly on flexibility. But Dr. Tekmyster emphasizes the importance of concentrating on mobility. This means that stretching alone is not enough to ward off back pain. Instead, you need to strengthen your muscles to support and control movement throughout your full range of motion.

This comprehensive approach reflects how your body moves in daily life. Functional movements engaging multiple muscle groups provide more meaningful benefits than isolated back stretches alone. This approach helps prevent injuries and improves daily function, Dr. Tekmyster says.

Effective stretches for lower back relief

Personalized guidance from a physical therapist is ideal. In addition, these general approaches can help, both doctors say:

• Functional movement stretches: Focus on movements that mimic daily activities while maintaining proper form, like doing hip hinges (bending at the hips while keeping the back neutral) and gentle twisting movements.
• Hip-focused stretches: Since the hips and lower back are closely connected, include exercises like the pigeon stretch or a modified “spider-man” that combine hip mobility and back movement.
• Position variation: Do not limit yourself to just one position for stretching. Instead, vary your routine and include:
  • Standing stretches
  • Seated stretches
  • Floor or bed stretches

Certain exercise tools can also help you, such as an exercise ball for sitting (5-10 minutes per hour), foam rollers or resistance bands. Finally, stretching or moving the extremities before getting out of bed in the morning can be beneficial, he notes.

Starting a safe stretching routine

• Seek professional guidance. If you are inexperienced, having guidance from a physical therapist is incredibly important.
• Use heat, not ice, before stretching. You never want to work out or stretch a cold muscle. Ice reduces your feedback mechanism, so you are more likely to injure yourself.
• Be patient with progress. Expect results only after about four to six weeks once you get started.

Beyond stretching: Building complete back health

Do not be discouraged if your do not see any significant improvement early in the rehabilitation process, Dr. Ornelas says.

“It often takes months or years to develop proper body mechanics and posture,” he says. “Give your body time to adjust and strengthen to allow for better tolerance to sitting and standing activities.”

Remember that stretching alone is not enough to prevent lower back pain. Good daily habits can complement your efforts. Both doctors advise alternating positions throughout the day (taking hourly breaks is helpful), practicing proper lifting techniques to prevent injury, and staying active. Even moderate activity is better than none.

Training specifically for the movements you need in daily life benefits people of any age. By building mobility through combined stretching, strengthening and proper movement, you can protect your back now and preserve its function for years to come.

“Life is a sport,” Dr. Tekmyster says. “Whether you are lifting 800 lbs. or a grandchild, you need to practice, strengthen and prepare for the movements you wish to perform.”

Before starting any new exercise program, especially if you have existing back pain, consult with a health care professional.

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