Stretches for Lower Back Pain: Lower Back Stretches to Avoid
January 25, 2011 
13 Comments
Chair flexion stretch
You have to be very careful when choosing stretches for lower back pain. Sometimes stretching the lower-back can be the worst thing you can do. If you have the type of back pain that hurts when you sit or flex your spin (round your back) then doing some of the most commonly prescribed stretches for back pain can actually make your back worst.
Probably the most common type of back sufferer is people who have backs that are flexion intolerant. Whenever they round their back too far it hurts. This type of condition is typical for someone who has bulged or herniated discs that protrude posterity from the lower-back. The discs in the spine are rubbery like plates with a jelly center that go in-between the vertebraes (bones) of your spine and act like shock absorbers; these help keep the spine flexible. Whenever a flexion intolerant back bends forward too far the pastier damaged discs can push against a nerve and cause pain or just get aggravated or inflamed and cause pain.
Bad Stretches for Lower Back Pain:
Knees to chest
L hamstring stretch
If you have a flexion intolerant back, don’t stretch it out in a flexed position. Avoid all stretches that round the back and put you in a vulnerable position. I know you always hear people say that when you hurt your back you have to stretch but many of the most popular stretches are inappropriate for the back sufferer who is in pain when they try to touch their toes. These include: the V stretch, knees to chest, the seated L hamstring stretch, and the chair flexion stretch. All these stretches round the back and can put you in the weakest and most vulnerable positions if you have a flexion intolerant back. I know the objective of these stretches are to increase the flexibility of your hamstrings, and lower back muscles (spinal erectors) but the risk of further injury is just too great to do them.
V stretch
If you have back problems, my advice is to get evaluated by a professional and come up with a proper rehab program. If you want to try to rehab your back yourself, avoid any movement that will cause pain and condition your back in a neutral position. Stretching for lower back pain may not be the right move.
Come back for a future article about how to strengthen the lower back in a neutral position.
Let me know if you have ever hurt your lower-back stretching it.
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Best – Mike Cola
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Mike,
Fortunately, I’ve never had back pain, but I know enough people with back issues who suffer constantly. It’s good to know which stretches to avoid. The last thing you want to do is make it worse.
Alykhan
Hi Mike! I’m not sure if this particularly applicable to my case but I’ve been having back pains for quite some time now. Maybe due to working hours in front of the computer and just basically sitting. Maybe I’d have to consult a pro.
I used to suffer from back pains and I know wat its like! stretches really helped me!
Very good point about the dangers stretching with back flexion. Unfortunately I think I have an issue with some discs in my back. In future articles you should talk about work station ergonomics, and how to stretch the pertinent muscles (hamstring, lats) with out flexing the low back.
Can you say something about chronic sciatica nerve pain? Static stretching relieves the pain, especially if I am physically active afterwards. And 100 lb. squats help even more.
I understand that the sciatica is often (usually) the result of a compressed spinal disc, but a message therapist recently told me that sciatica pain can also (frequently) be the result of tightened or competition between muscles in the buttocks and girdle.
Jeff Mannix
Durango, CO
@ JT
It’s hard for me to say what the root cause of your pain is. (Have you ever had an MRI?) If squats make you feel better it’s most likely because you are keeping your back straight and getting a good hip hinge while actively stretching and strengthening your gluts and other supporting spinal muscles. The fact that 100 pounds of compression do not cause any pain is a good sign. Compression is good for the spine as long as you don’t overdo it.
I don’t know the type of static stretches that you are doing that are helping you but if you have a posterior disc herniation, I would not recommend forcing your back into flexion by statically stretching it. You can keep your back straight while stretching out your hamstrings and hips but don’t overly round the back.
What most people with bad backs really want to do is have flexibility in their hips so when they sit and squat they can keep their backs in a safe neutral position. In the future I plan on doing a whole series of articles and videos on back pain.
In the meantime read these two posts that I wrote:
http://www.fitnesscontrarian.com/snow-shoveling-tips-avoid-back-and-elbow-pain/
http://www.fitnesscontrarian.com/does-a-herniated-disc-cause-pain/
Thanks for the comment.
Best – Mike
Hi Mike!
My Mom is suffering from back pain for years, it is really painful she said, we just massage it to lessen the pain, thankfully she haven’t done these stretches at all, seems to me that it does increases the pain and make it more worst than before. Let add that according to my mom’s doctor, these people who are suffering from back pain should not carry heavy stuffs because it adds more pressure into it.
Everyone wants to get free advice on the internet, and I am one too. However, do like Mike says and go to a professional to get an evaluation.
Once you know what your problem is, then scour the internet looking for solutions.
I’ve been suffering from lower back pain for 2 years now. My job entails sitting and facing my computer for long hours. I don’t perform stretching and just rely on ointment and massage every now and then to lessen pain.
i have a buldging disk in my lower back and have been suffering greatly the past few months and decided to take action. so i read on internet on some lower back stretching technique. well i did them, pulling knees to chest, ect and i threw my back out even worse so i read this web site and it agrees that some lower back stretches can make it worse. so if i can stretch my lower back, then what do i do. im starting to come to the realization that i just have to live with this pain? is this true?
Mike, you are the first person I have ever heard that has said stretching can be bad. Very interesting to note the times that are beneficial vs hurtful. Conventional wisdom would have you “work through the pain.” Thanks for sharing from your years of experience. – Paul
Hi Reg,
Google – Stuart McGill, Ph.D. Professor of Spine Biomechanics, Faculty of Applied Health Sciences, Department of Kinesiology, University of Waterloo.
Read one of Stuart’s books – Ultimate Back Fitness and Performance or Low Back Disorders.
Best – Mike
Great lower back information. It is always great to extra advice that we can use in the field. I had a friend whose orthopedic told her not to do Yoga anymore because it caused her to have disc problems from hyper-flexion and extension. I guess you just need to practice moderation.
Thanks for the great post!
Kisar