Avoid Missing Out On Summer With Back Stretches for Lower Back Pain

As summer quickly approaches and the temptation of outdoor adventures grows stronger, there’s one unwelcome guest that threatens to spoil the fun: lower back pain.

Imagine the vibrant scenes of summer—long walks along Seaton Carew, Saltburn, or Redcar Beach, refreshing hikes through Guisborough Woods, and playful moments with your family in the park.

Now, picture yourself on the sidelines, held back by the discomfort of back pain, unable to fully embrace the joy of these moments.

It’s a scenario many of us dread, yet for so many, it’s a reality that dampens the excitement of the season.

But there are things you can do to find relief yourself, naturally – back stretches for lower back pain.

Whether you’re an avid runner seeking the thrill of exploring new trails or a grandparent yearning to spend quality time with your grandchildren in the park, back pain has a knack for stealing the spotlight and dimming the excitement of summer activities – but it doesn’t have to be this way.

In this blog post, we’ll explore five different easy stretches that you can incorporate into your daily routine to ease back pain.

These simple yet effective stretches are designed to restore mobility, alleviate discomfort, and pave the way for a summer filled with joy and adventure.

Back Stretches for Lower Back Pain Relief

Incorporate these stretches into your daily routine to unlock the freedom of movement and say goodbye to the limitations of back pain and missing out on your favourite summer activities.

1. Cat-Cow Stretch

Give your back some love with the Cat-Cow stretch!

Start by getting down on all fours, ensuring your hands are directly under your shoulders and your knees are under your hips.
As you inhale, arch your back, lifting your head and tailbone towards the ceiling (cow position).
Then, exhale as you round your spine, tucking your chin towards your chest and bringing your tailbone down (cat position).
Repeat this fluid movement for 10-15 repetitions to gently mobilise your spine and release tension in your back muscles.

This dynamic stretch is perfect for promoting flexibility and relieving stiffness in your back thanks to the flowing movement between cat and cow positions.

2. Child’s Pose

Take a moment to unwind with the soothing Child’s Pose stretch!

Begin by kneeling on the floor with your big toes touching and your knees slightly apart.
Sit back on your heels and then lower your torso forward, extending your arms in front of you.
Rest your forehead on the ground and relax into the stretch, allowing your spine to gently lengthen.
Hold this rejuvenating position for 30 seconds to 1 minute, breathing deeply and letting go of any tension in your back muscles.

The Child’s Pose is a very simple beginner’s stretch, fantastic for relieving stress and promoting relaxation in your back.

3. Standing Hamstring Stretch

Say goodbye to tight hamstrings and lower back tension with the Standing Hamstring Stretch!

Stand tall with your feet hip-width apart.
Take a step forward with your right foot and flex your right knee slightly.
Extend your left leg straight behind you, keeping both feet flat on the floor.
Hinge forward at your hips, reaching towards your right foot while maintaining a straight back, feeling a stretch along the back of your left leg.
Hold this position for 20-30 seconds, then switch sides and repeat the stretch on your other leg.

The Standing Hamstring Stretch helps improve flexibility in the legs and hips, and alleviate tension in your lower back that may have occurred due to compensation patterns.

4. Side-Lying Piriformis Stretch

Relieve tension and discomfort with the Side-Lying Piriformis Stretch!

Lie on your back with your knees bent and feet flat on the floor.
Cross your right ankle over your left knee, forming a figure four shape.
Reach your right hand through the space between your legs and clasp your hands behind your left thigh.
Gently pull your left thigh towards your chest until you feel a stretch in your right buttock.
Hold for 20-30 seconds, then switch sides and repeat.

The Side-Lying Piriformis Stretch targets the piriformis muscle, helping to alleviate sciatic nerve pain and improve hip mobility.

5. Seated Spinal Twist

Revitalise your spine with the Seated Spinal Twist!

Sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on the outside of your left knee.
Place your left elbow on the outside of your right knee and gently twist your torso to the right.
Hold the stretch for 20-30 seconds, then switch sides and repeat.

The Seated Spinal Twist promotes spinal mobility and releases tension in the back, helping to alleviate discomfort and improve flexibility.

By mixing these stretches into your day-to-day routine, you’ll be positioning yourself to achieve greater mobility and leave back pain in the dust – a thing of the past.

The discomfort you feel now will soon be just a distant memory, but it starts by taking action today.

Beyond Simple Stretches

We understand that all back pain is complex, and each person is unique, requiring personalised treatment tailored to their individual needs.

Do you need more specific guidance that extends beyond simple stretches?

Are you curious about whether physical therapy is for you?

At Paul Gough Physio Rooms, we have lots of treatment options available to help you, including custom-made orthotics, cupping, acupuncture, massage, and various physical therapy techniques. We can help you determine the best approach for your specific situation and get you back to living your life fully.

First, consider scheduling a FREE 15 minute taster session.

During this visit, you’ll have the opportunity to meet with our experienced team and discuss your health concerns in detail. We’ll take the time to understand your unique needs and goals, allowing us to tailor our approach to best meet your needs.

If you prefer the convenience of a remote consultation, we also offer FREE 15 minute telephone consultations.

During this call, you’ll have the chance to speak with one of our knowledgeable team members about your health concerns and explore how our various treatment options can benefit you.

Whether you choose an in-person taster session or a remote telephone consultation, our goal remains the same: to provide you with the information and support you need to make informed decisions about your health.

Take the first step towards a brighter, pain-free future and get in touch with us now to book your appointment!

Other Free Resources For Lower Back Pain

Read Our Blog – How To Avoid Lower Back Pain – 9 Tips To Help You Live With Freedom

Read Our Blog – Orthotics: Your Tool To Ease Lower Back Pain When Walking

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Paul Gough

Paul Gough is an internationally known Physio and Founder of The North East’s Leading Specialist Private Physiotherapy Practice for People in their 40’s, 50’s and 60’s, who want to keep healthy and active.

You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.

Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.