What causes lower back pain
Lower back pain is most often mechanical rather than structural — it usually builds up from prolonged sitting, weak core muscles that under-support the spine, poor lifting mechanics, and general postural fatigue from staying in one position too long. These factors compound: a weak core lets the lower back take on more load, and hours of sitting stiffen the hips and spine so that everyday movements ask more of an already-tired lower back.
The 3 best stretches for lower back pain
These target the stiffness and restricted movement that build up from sitting and staying still. Try all three and pay attention to which one eases your tightness most — that's often a clue to where your discomfort is coming from.
How to stretch safely with lower back pain
Move into every position slowly and stay within a range that feels like a gentle stretch, not sharp pain. A mild pulling sensation is normal; pain that shoots into a leg or gets worse as you hold is a sign to ease off rather than push through. Short, consistent daily sessions tend to work better than occasional deep ones — a stiff lower back usually responds to regular gentle movement over intensity.
FAQ
What causes lower back pain? Prolonged sitting, weak core muscles that under-support the spine, poor lifting mechanics, and general postural fatigue from staying in one position too long.
Does stretching actually help lower back pain? For pain related to tightness and prolonged sitting, gentle stretching commonly helps by easing muscle tension and restoring movement the spine hasn't had during the day.
How often should I stretch for lower back pain? Short daily sessions tend to work better than occasional long ones, especially after long periods of sitting.
Is stretching safe if I have a herniated disc? Gentle, pain-free movement is often fine, but a herniated disc should be guided by a doctor or physical therapist. Stop any stretch that causes sharp pain, numbness, or tingling down a leg.