The thrill of playing sports, whether it’s hitting the field, court, or gym, is a joy that many athletes live for.
But at Fick PT & Performance we understand that when lower back pain creeps in, that joy can quickly turn to frustration.
Lower back pain is one of the most common issues athletes face, and it can side-line even the most determined players if not addressed properly.
The good news? Incorporating the right lower back pain stretches into your routine can make all the difference in keeping you active and at the top of your game this season.
Understanding the Importance of Lower Back Pain Stretches
Lower back pain can stem from a variety of causes, ranging from poor posture and muscle imbalances to overuse injuries and lack of flexibility.
In sports, the repetitive motions and physical demands can exacerbate these issues, leading to discomfort or even serious injury.
That’s why it’s crucial to incorporate lower back pain stretches into your daily routine, not only to relieve existing pain but also to prevent it from occurring in the first place.
Lower back pain stretches work by loosening tight muscles, improving flexibility, and enhancing circulation to the affected area.
They help to maintain the health of your spine and surrounding muscles, ensuring that you can continue to perform at your best without the nagging worry of lower back pain holding you back.
1. Child’s Pose: A Gentle Lower Back Pain Stretch
One of the simplest yet most effective lower back pain stretches is the Child’s Pose. This stretch is a staple in yoga, but its benefits extend far beyond the mat.
To perform the Child’s Pose, start by kneeling on the floor with your big toes touching and your knees spread apart. Sit back on your heels and slowly lower your torso forward, extending your arms in front of you.
Rest your forehead on the ground and focus on breathing deeply. As you inhale, feel the stretch in your lower back; as you exhale, try to sink deeper into the pose.
The Child’s Pose gently stretches the muscles of the lower back, relieving tension and promoting relaxation. It’s an excellent stretch to do after a workout or at the end of the day to decompress the spine and ease any tightness.
2. Cat-Cow Stretch: Mobilizing the Spine
The Cat-Cow stretch is another essential lower back pain stretch that helps to mobilize the spine and improve flexibility. It’s a dynamic movement that alternates between two poses, creating a gentle flow that warms up the back muscles and enhances spinal alignment.
To begin, start on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees under your hips.
As you inhale, arch your back, lifting your head and tailbone toward the ceiling (this is the Cow position). Then, as you exhale, round your back, tucking your chin to your chest and drawing your belly button toward your spine (this is the Cat position).
Repeat this sequence for 10-15 breaths, moving slowly and mindfully. The Cat-Cow stretch increases circulation to the spinal discs and helps to release tension in the lower back. It’s a fantastic warm-up before any physical activity or as a morning stretch to get your body moving.
3. Supine Twist: A Lower Back Pain Stretch for Flexibility
Twisting stretches are excellent for releasing tension in the lower back and improving spinal flexibility. The Supine Twist is a restorative stretch that targets the lower back and hips, making it a must-do for athletes dealing with stiffness or discomfort.
To perform the Supine Twist, lie on your back with your legs extended. Bring your right knee up toward your chest, then gently guide it across your body toward the left side.
Extend your right arm out to the side, keeping your shoulder blades on the ground. Turn your head to the right and hold the stretch for 20-30 seconds, then switch sides.
The Supine Twist elongates the muscles of the lower back and helps to realign the spine.
It’s particularly beneficial after a long day of training or sitting, as it counteracts the effects of prolonged periods of immobility.
4. Pelvic Tilts: Strengthening and Stretching the Lower Back
Pelvic tilts are a versatile lower back pain stretch that not only stretches the muscles but also strengthens the core, which is essential for supporting the lower back.
This exercise is gentle yet effective, making it suitable for athletes of all levels.
To start, lie on your back with your knees bent and feet flat on the floor. Place your hands on your hips and take a deep breath.
As you exhale, press your lower back into the floor by tilting your pelvis upward. Hold this position for a few seconds, then release.
Repeat this movement 10-15 times, focusing on engaging your core muscles throughout the exercise.
Pelvic tilts help to stabilize the lower back and improve the strength of the abdominal muscles, which play a crucial role in preventing lower back pain.
5. Cobra Stretch: Strengthening the Lower Back Extensors
The Cobra Stretch is a powerful lower back pain stretch that targets the lower back extensors—the muscles responsible for extending and supporting the spine.
This stretch not only alleviates lower back pain but also strengthens the back muscles, making them more resilient to injury.
To perform the Cobra Stretch, lie face down on the floor with your legs extended and the tops of your feet flat on the ground.
Place your hands under your shoulders, and as you inhale, slowly lift your chest off the floor, keeping your elbows close to your sides. Press through your hands to lift your upper body, but avoid overextending your lower back.
Hold the stretch for 15-20 seconds, then lower back down to the starting position. The Cobra Stretch improves spinal flexibility and strengthens the lower back, helping to protect against pain and injury.
Incorporating Lower Back Pain Stretches into Your Routine
Incorporating lower back pain stretches into your daily routine is a simple yet effective way to protect your lower back and keep you playing at your best this season.
Whether you’re dealing with existing pain or looking to prevent future issues, these stretches can make a significant difference in your performance and overall well-being.
Remember, consistency is key. By regularly performing these stretches, you’ll not only alleviate lower back pain but also build a stronger, more flexible body that’s ready to tackle the demands of your sport.
So, take the time to invest in your health and make lower back pain stretches an essential part of your training regimen. Your body—and your game—will thank you.
Fick PT & Performance Can Help
At Fick PT & Performance we’re dedicated to keeping you on the field.
For more personalized advice and expert tips or to book a free discovery visit get in touch today and make sure you’re ready for the season! Call (720) 480-2866 or visit our Fick PT & Performance
Other Free Resources:
Read our blog: Why Injury Prevention Is The Key to Your Football Season – Fick Physical Therapy & Performance (fickptandperformance.com)
Read our blog: Understanding Lower Back Pain and Stiffness – Fick Physical Therapy & Performance (fickptandperformance.com)
