How to Relieve Lower Back Stiffness with Stretching

Movement is often referred to as medicine (or perhaps you've heard the phrase "motion is lotion"), and it's particularly important for preventing lower-back pain and tightness, which is a common complaint among adults today. According to the 2018 National Health Interview Survey, 28 percent of women and 31 percent of men had experienced lower-back pain in the previous three months. While some lower back issues stem from genetics or sudden injuries, the biggest culprit tends to be your daily habits. Sitting for extended periods or staying in one position for too long without regular movement or stretching of key body areas is a common cause of lower-back tightness, discomfort, or limited mobility.

"Daily routines you’ve become accustomed to, such as spending long hours at a desk or enduring lengthy car commutes, can result in chronic muscle tightness and shortening, ultimately leading to reduced flexibility in the lumbar spine," explains chiropractor Kevin Lees.

A decrease in the lower back's range of motion (or any joint) can heighten the risk of injury over time, even with simple tasks like bending down to grab a snow shovel. "[Things rarely] fall in a place where [they] can easily be picked up—you have to bend, twist, and torque the back to reach for it," states Rahul Shah, M.D., a board-certified orthopedic spine and neck surgeon based in New Jersey. "This combination of bending, twisting, and torquing is hazardous, as the muscles can be stretched to their limits, leading to injury," he adds.

If you tend to slouch while working on your computer, it may lead to tightness in your mid-back from staying in a hunched position for extended periods, says Winnie Yu, Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Coach (CSCS) at Bespoke Physical Therapy in New York City. Alternatively, if you feel tightness during exercise, it's worth checking your form. "If someone feels tightness in their back during a workout, they might be overcompensating by using their lower back," explains Yu.

In severe cases, losing range of motion could even lead to degenerative joint disease. "When a joint’s range of motion diminishes, it can start to lose water content, which causes the joint’s health to deteriorate," explains Lees. As a result, the risk of tears in the fibers of your disks, a common occurrence in osteoarthritis, could increase.

Correctly Stretching Your Lower Back

While there's no strict rule for how often you should stretch your back muscles, Dr. Shah recommends at least stretching before any intense or prolonged activity. If you sit for long periods, it’s also a good idea to take frequent mobility or back-stretching breaks throughout the day.

Daily stretching can benefit most people by enhancing range of motion, tissue flexibility, and overall lower back health, according to Yu. However, the frequency of stretching depends on how tight your muscles are and any limitations you might have. Yu suggests incorporating stretching into your morning and evening routines, especially if you're sitting for most of the day.

While stretching your lower back, aim to stay relaxed, move gently, and breathe deeply. Otherwise, if your body resists the movements, you won’t achieve the best stretch where it’s most needed, says Lees. It’s also crucial to avoid pushing yourself beyond your comfort zone—pain doesn't mean progress. This isn’t about proving anything. Everyone's body is unique, with different starting points and limits. If you experience pain during any stretch, reduce your range of motion or ease up on the intensity.

If you have a pre-existing back condition, consult a professional to ensure that the stretches you're doing won’t aggravate your pain, advises Dr. Shah.

7 Essential Lower Back Stretches

What stretches are best for the lower back? Lees suggests a series of moves that target the lower back muscles specifically, as well as surrounding muscles (like the glutes and quads) that can contribute to lower back discomfort when tight. While you can perform these stretches in sequence and repeat them, you can also choose one or two to do whenever your back needs some extra care.

1. Supine Twist

Lie flat on your back with your knees bent and feet placed firmly on the floor, hip-width apart. Stretch your arms out to the sides at shoulder height, with palms facing upward. Slowly guide your knees toward the right, holding the position for 15 to 30 seconds while breathing deeply (for a deeper stretch, hold for up to a minute, as advised by Lees). You can place a cushion under your knees for added support and a gentler stretch. You should feel the stretch in your lower back, obliques (side abs), and possibly your lats and glutes if you're particularly tight. Return to the center and repeat on the other side.

2. Child's Pose

Begin on all fours, with your hands and knees on the floor. Stretch your arms forward, keeping your palms flat on the ground, and slowly move your hips back toward your heels. Lower your head and chest to the floor. Hold the position for 30 seconds, taking deep breaths into your lower back. To modify for tight hips or if your back feels strained, widen your knees or add a pillow or bolster under your body for extra support. You can also use a pillow or folded towel under your forehead for additional comfort.

3. Cat-Cow Stretch

For this soothing yet invigorating stretch, begin on all fours, positioning your wrists directly beneath your shoulders and knees under your hips. Transition into the cat pose by rounding your back: Tuck your chin towards your chest, let your shoulder blades move away from your spine, and draw your tailbone under. Hold this position for five seconds. Then, move into the cow pose: Raise your chin toward the ceiling, tilt your tailbone upwards, and allow your belly and rib cage to drop below your hips and shoulders. Hold for five seconds. Continue transitioning between cat and cow poses, fluidly and in sync with your breathing, as often as you desire.

4. Figure Four Stretch

This exercise will give your glute muscles a thorough stretch, helping to relieve tightness and weakness that can contribute to back discomfort and stiffness.

Start by lying on your back with both knees bent and feet flat on the floor, hip-width apart. Lift your knees into a tabletop position (your shins should be parallel to the ceiling). Cross your right ankle over your left knee, forming a "4" shape with your left thigh and your bent right leg. Reach behind your left thigh with both hands and gently draw your left knee towards your chest. You should feel a deep stretch in your right glute. Hold for 15 seconds, then release and switch sides, repeating the stretch three times.

5. Standing Quad Stretch

Stand beside a wall or a sturdy chair, placing your right hand on it for support. Keep your feet together. Lift your left foot, bringing the heel toward your glutes, and hold it with your left hand. Gently pull the heel upward toward your buttocks. Maintain alignment of your knees and avoid arching or rounding your back. Hold for 15 seconds. Release and switch to the other side. To deepen the stretch, contract your glutes while stretching your quad (and repeat for the opposite leg).

6. Figure 4 Windshield Wipers

Start by performing the figure four stretch. Then, rotate your knees gently to one side. Pause for a moment before rotating them to the other side.

7. Side Lying Open Book

Lie on your side on the floor. Bend your top knee at approximately a 90-degree angle, and extend both arms straight in front of you. While keeping your bottom arm resting on the floor, raise your top arm upward and stretch it backward.