Why Stretching Alone for Lower Back Pain Might Not Be the Answer…

Lower back pain is frustrating. It lingers, it nags, and it can make even the simplest tasks feel like a chore. So, what do most people do when they feel that familiar tightness creeping in? They stretch. It seems like the logical thing to do. After all, tight muscles must need stretching, right? Well, not exactly!

In this blog, I’m going to explain why stretching alone is probably not the answer to your lower back pain and what you should focus on instead to get real, lasting relief.

Why Stretching Seems Like the Go-To Solution

If you've ever Googled "stretches for lower back pain," you've probably seen countless articles and videos showing movements like child’s pose, knee-to-chest stretches, and forward bends. It’s everywhere. Even health professionals often suggest stretching as a quick fix for discomfort.

And stretching does feel good—temporarily. That gentle pull can create a sense of relief, and for a short moment, your muscles may feel looser. But here’s the catch: that relief doesn’t last. And for some people, stretching can actually make things worse!

So why does everyone still turn to stretching? Well, it’s simple. We associate tightness with the need to stretch. But tightness isn’t always the problem. In fact, it’s often a symptom of something deeper.

The Real Causes of Lower Back Pain

Here’s the truth: there generally is no one cause of chronic lower back pain. It’s completely unique to the individual. What triggers pain for one person might not be the issue for someone else. That’s why generic solutions—like stretching—often fall short.

Instead of blaming sitting alone, the real issue is often a lack of movement variety. Your body thrives on change. Staying in any position too long—whether sitting, standing, or even lying down—can contribute to discomfort.

Beyond that, back pain often comes down to load versus capacity. If the demands on your body exceed what it can handle—whether from work, exercise, stress, or poor sleep—pain can be the result. This means that back pain isn’t just about tight muscles; it’s influenced by your whole lifestyle, from how much you move to how well you recover.

And here’s something important: a tight muscle doesn’t necessarily need to be stretched just because it feels tight. Sometimes, a muscle feels tight because it’s actually weak, and your body is creating stiffness as a way to provide stability. In these cases, stretching can actually make the problem worse by reducing that protective tension without addressing the underlying weakness. Instead of stretching, these muscles often need targeted movement and strength-building strategies to restore proper function.

Why Stretching Alone Falls Short

Now, I’m not saying stretching is bad. It has its place. But if you rely on stretching alone to fix lower back pain, you’re missing the bigger picture. Here’s why:

Stretching doesn’t address the real issue. If your back pain is due to load exceeding your capacity, stretching won’t change that.
It provides temporary relief, not a long-term solution. Stretching might feel good in the moment, but if the pain keeps coming back, it’s a sign that something deeper needs attention.
You might be stretching the wrong muscles. Sometimes, your lower back feels tight because it's overworking to compensate for other weaknesses. Stretching it more may just prolong the issue.

What Your Back Actually Needs Instead

So, if stretching isn’t the magic solution, what is? The answer isn’t a one-size-fits-all approach—it’s about addressing the bigger picture.

1. Professional Guidance

Back pain is complex. What works for one person might not work for another. Seeking guidance from a professional—someone who can assess your movement, lifestyle, and individual needs—is key to finding long-term relief.

2. A Personalised Movement & Exercise Plan

Forget the idea that core and glute strength alone will fix back pain. It’s not that simple. What matters is how you move and whether your body is adapting well to your daily demands. A well-structured movement plan helps you restore confidence in your body and build resilience over time.

3. A Lifestyle Approach

Back pain isn’t just movement problem—it’s may also be a lifestyle issue. Factors like stress, sleep, workload, and overall activity levels all play a role. Addressing these factors alongside movement-based interventions creates a much stronger foundation for lasting pain relief.

Practical Steps to Start Feeling Better

If you’re struggling with lower back pain, here’s what to do instead of just stretching:

✅ Step 1: Swap Passive Stretching for Active Mobility

Rather than holding static stretches, try dynamic movements where you continually move throughout the ranges instead of staying still. These movements help restore mobility and improve movement.

✅ Step 2: Seek Professional Support

A personalised approach is key. Instead of guessing what exercises might help, working with a professional can help you find a movement plan that suits your specific needs.

✅ Step 3: Be Mindful of Your Daily Load

Consider what’s adding strain to your body. Are you overloading your back with too much sitting, lifting, or stress? Making small lifestyle adjustments can make a huge difference.

✅ Step 4: Build Confidence in Your Movement

Pain can make you fearful of moving, but avoiding movement often makes things worse. Gradually reintroducing movement in a controlled way can help you regain trust in your body and reduce pain over time.

Conclusion

If you’ve been searching for "stretches for lower back pain" hoping to find relief, I get it. It seems like the easiest solution. But if your back pain keeps coming back, it’s time to take a different approach.

Instead of just stretching, focus on a movement and lifestyle approach. Your back doesn’t need to be stretched endlessly—it needs better support, smarter movement, and a plan tailored to your needs.

Pain is complex, but you don’t have to navigate it alone. If you’re ready to take a more effective approach, start by seeking guidance, moving with purpose, and making small changes that support your body’s resilience.

Your lower back isn’t crying out for more stretching. It’s asking for a smarter approach. And now, you know how to give it just that!

Ready to make a real change? Start incorporating these strategies today, and let me know how it goes!

By Scott Howard (Clinical Exercise Physiologist) │ 20/02/2025 │ Alignment Exercise Physiology

Stretches for Lower Back Pain