If you’re searching for “how to stretch lower back,” you probably already know that sitting all day is killing you. If having your butt glued to a chair is something you can’t escape, you know first-hand that it can be especially murderous on the lower back. Knowing how to stretch your lower back is key for both preventing and alleviating pain—especially because sitting all day is, in our opinion, the least-cool way to injure your body.
If you want to know how to relax tight muscles in the lower back and how to stretch lower back pain, you’ve come to the right place. Keep reading for lower back stretches straight from physical therapists that you can do at home.
Why Stretching the Lower Back Is Important
Take it from a physical therapist who treats people with chronic injuries: If you don’t take time to stretch your lower back, you’re going to regret it. “Stretching your lower back is really, really important. If you sit for a prolonged amount of time at a desk or have a long commute and don’t stretch your back, you’re going to feel stiff over time,” says Andy Fata-Chan, PT, DPT, the founder of Movement Physical Therapy and Performance.
Dr. Fata-Chan says he often sees guys at his clinic who spend all day sitting and then head to the gym. “If they don’t do any mobility work, they end up loading stiff joints, which is a recipe for disaster,” he says, adding that this can lead to joint pain.
Georgiy Brusovanik, MD, an orthopedic spine surgeon in Miami, emphasizes that knowing how to stretch the lower back is important for everyone—whether you sit all day or not. “The price we pay for being bipedal—using two legs to walk—is that we load the lumbar discs and over time, this causes them to degenerate,” he says. “This means that as we age, we start to lean forward more.” This, he says, puts more pressure on the lower back.
If you want to avoid being a living caricature of a hunched-over old person, Dr. Brusovanik says you have to prioritize lower back stretches. And he means now, even if you don’t get mail from the AARP yet. “Stretching the lower back counteracts some of the [postural] changes that come with age and gives your back muscles more breathing room,” he says.
Both doctors emphasize that whether you currently have lower back pain or not, it’s important to stretch it out. If you don’t, you can plan on having to see your doctor about it in the future. “Data shows us that between 75% and 85% of people experience back pain at some point. It’s a very common problem to have,” says Tony Matoska, PT, DPT, CMPT, a physical therapist and spine specialist at Athletico Physical Therapy.
Besides helping prevent pain, Dr. Chan-Fata says that regularly doing lower back stretches can make you a better athlete. “If you watch sports, including football or basketball, you’ll notice that the spine is always moving. The better the spine and ribs can move, the better you are at changing positions and making cuts,” he says.
Motivated to prioritize some stretches now? In terms of when to do lower back stretches, Dr. Matoska says there isn’t one specific time that’s scientifically proven to be best; no matter when you do them, your body will benefit. That said, he likes the idea of doing them before working out, as a way to warm up the body before exercising.
Dr. Matoska says even spending just 5 to 10 minutes a day stretching the lower back is enough. He also recommends spending a few minutes stretching the lower back any time your back feels stiff or you’ve just spent a prolonged time sitting, like at your desk or after a long flight.
