6 Stretching Exercises to Help Reduce And Relieve Lower Back Pain

Lower Back Pain (LBP) affects most people at some point in their lives. In a majority of cases, LBP can be significantly reduced or completely relieved with Pilates. The combination of deep abdominal strengthening, postural awareness, and release and stretching exercises makes Pilates extremely effective in the prevention and treatment of LBP.

The Neutral Spine position taught in Pilates is used as the most functionally ideal or “perfect” posture for our bodies. The strong focus on core (deep abdominal) strengthening creates stronger support muscles for the spine. By implementing these techniques into your everyday life, you begin to fix the problem at the cause, rather than only treat the symptoms.

The exercises below can be used as a guide to relieving non-specific LBP (i.e. not as a result of an acute injury or condition), and are recommended to be done daily to most effectively treat and prevent LBP.

1. Pelvic Tilt or Imprinting

This simple but effective exercise gets the deep core muscle switched on and builds strength in the support system of the spine.

How to:

• Lay on your back in Neutral Spine (relaxed back muscles and natural curves), knees bent and feet flat on the floor.
• Breathe out and gently engage and “lift” pelvic floor muscles (those that stop you from urinating), then pull the navel in toward the spine so that the lower back ”imprinted” into the floor.
• Breathe in and relax the muscles and return to Neutral Spine.

2. Chest Lift

Core and abdominal strengthening exercise.

How to:

• Lay on your back in Neutral spine, knees bent, feet flat on the floor and hands behind the head. Pelvic floor and other core muscles engaged.
• Breathe out and lift the head and chest keeping the stomach pulling flat (not doming toward the ceiling), and pelvis still (not tilting toward you.)
• Breathe in to lay the head back down.

Progression: Legs at table-top.

3. Supine Spinal Twist

Rotation helps to stretch the back muscles and controlling this movement also helps to strengthen the oblique muscles to further support the spine.

How to:

• Lay on your back, knees bent, feet flat on the floor and arms stretched out to the sides.
• Keep knees squeezed together (you may want to use a towel to help), slowly take the knees over to one side, keeping shoulder blades in contact with the floor.
• Breathe out pulling your navel into your spine and drag the knees back to the centre.
• Repeat the exercise 3-5 times to each side, alternating sides.
• You may choose to also hold the stretch position for 10-15 seconds.

Progression: Legs at table top.

4. Hamstring and Hip Flexor Stretch