Few things can stop your day faster than pulling a muscle in your back. One moment you’re carrying in groceries or pulling weeds, and the next you’re dealing with back pain.
While rest is important during the first few days, gentle stretching can play an important role in recovery. Here are five stretches that may help you regain flexibility and move more comfortably.
5 Gentle Stretches to Help Your Back Recover
Back pain is incredibly common. In fact, 80% of American adults experience it at some point in their lives. And for many, it can be tempting to jump right back into your normal routine when the pain subsides. But taking time to stretch correctly can help you fully recover and reduce additional stiffness.
Some general best practices to keep in mind before you start stretching:
- Wait a few days for the inflammation to go down before you begin
- Avoid bouncing
- Stop if you experience sharp or worsening pain
Remember: Stretching should feel relieving, not painful. Everyone heals differently, so listen to your body and don’t rush your recovery.
Stretch #1: Knee-to-Chest
If your lower back feels tight after resting for a few days, this stretch is a great place to start. It helps reduce stiffness and promotes flexibility in the lumbar spine.
How to do it:
- Lie on your back with knees bent
- Pull one knee toward your chest
- Hold for 20-30 seconds
- Repeat with the opposite leg
Stretch #2: Cat-Cow Pose
This popular yoga pose is also great for improving spinal mobility without causing excessive strain.
How to do it:
- Start on your hands and knees
- Take a deep breath and let your stomach drop to the floor (Cow pose)
- Exhale slowly, drawing your belly button up toward your spine and rounding your back up toward the ceiling (Cat pose)
- Repeat for 5 to 10 slow rounds
Stretch #3: Child’s Pose
Don’t let the yoga name intimidate you. Child’s Pose is one of the gentlest stretches for the lower back and can feel especially good after sitting or standing for long periods.
How to do it:
- Start on all fours with knees apart
- Exhale slowly and drop your hips back, essentially sitting back on your heels
- Walk your hands out in front of you and lower your torso between your thighs
- Breathe and hold for 30 seconds
Stretch #4: Pelvic Tilt
Many people don’t realize that their core muscles help support their lower back. Pelvic tilts slowly activate those abdominal muscles while restoring movement after a strain.
How to do it:
- Lie on your back on the floor
- Bend your knees and place your feet flat
- Exhale as you pull your belly button in and flatten your lower back against the floor
Stretch #5: Seated Hamstring Stretch
Tight hamstrings can put additional stress on your lower back. Seated hamstring stretches may help reduce that tension.
How to do it:
- Sit tall on the edge of a chair
- Extend one leg forward with your heel on the floor and toes pointing up
- Bend forward from your hips until you feel a gentle stretch
- Hold for 20 to 60 seconds, then repeat with the opposite leg
Common Questions About Stretching After a Back Strain
At Maragal Medical, we help patients with many different types of back pain. Here are a few answers to a few common questions we hear about stretching after a back strain.
Should I stretch right after pulling my back?
Not usually. It’s best to rest for the first 24 to 72 hours as your body responds to the injury with inflammation. Once the pain begins to improve, low-impact stretching can be introduced gradually.
Should I keep stretching once my back feels better?
Yes! Continuing to stretch regularly helps maintain flexibility, reducing muscle tightness, and could even help lower your risk for future back injuries.
What if stretching my back hurts?
You should feel a gentle pull when stretching, not sharp pain. If a stretch causes significant discomfort, stop immediately so you don’t worsen the injury. If your pain continues to get worse, it’s time to be evaluated by a medical professional.
When Back Pain Needs Medical Attention
While many mild back strains improve with time, stretching, and rest, not every type of back pain is caused by a pulled muscle. Conditions like sciatica and herniated discs often require a different treatment approach.
It’s important to have your back pain evaluated if it:
- Lasts longer than a few weeks
- Becomes more severe
- Shoots down one or both legs, which is a sign of sciatica
- Causes numbness or weakness
At Maragal Medical, start by identifying the cause of your back pain and creating a customized treatment plan that may include physical therapy, trigger point injections, regenerative medicine, and chiropractic adjustments.
Stretching Helps, But Might Not Be Enough
When it comes to minor back pain, gentle stretching can be a great way to reduce stiffness, improve flexibility, and support recovery. But it isn’t the answer for every type of back pain.
If you find your pain isn’t improving, keeps coming back, or makes it difficult to enjoy your daily activities, you don’t have to live with it.
Contact the team at Maragal Medical to learn more about your treatment options and get back to moving comfortably again.