Is flexibility good for lower back pain? | Mayfair Clinic (2024)

FAQs

Why does my lower back hurt when I am too flexible? ›

Why Does Hypermobility Affect Back Pain? If you have hypermobile joints, or you have a condition that causes hypermobility, you can be more susceptible to back pain because of having more lax ligamentous structures. Our ligaments hold the spine together and allow it to stay in a nice, smooth alignment.

Stretching and focused back and abdominal strengthening exercises are two of the best ways to ease lower back pain. Strong abdominal and hip flexor muscles help improve posture, and strong glutes help support the back while walking, standing, and sitting. Having well stretched muscles helps improve your mobility.

When back pain is caused by nerve restrictions in the spine, stretching can cause the problem to get worse. Of course, if your back pain is simply the result of sore, over-used muscles, stretching might help.

One of the most important things that people with low back pain can do is to stay as physically active as possible in daily life and exercise regularly. Things that have been proven to help include exercises to strengthen the core muscles, as well as certain exercises used in pilates, tai chi and yoga.

Start by lying on the side of your body, either on a couch or bed, with your knees bent and your heels stacked. Dip your shins down, off of the couch or bed. This should provide a sensation of your pelvis dropping to one side and a lower back stretch. Hold the position for 20 to 30 seconds.

You should try to hold stretches for 20 to 30 seconds if possible. Try to focus on doing sets of exercises. For example, do 2 to 3 sets of stretches. Aim to do this 2 to 3 times a day.

Limited flexibility significantly impacts lower back health. Inflexible muscles and ligaments surrounding the spine restrict motion and contribute to lower back pain. Regular stretching exercises, such as gentle yoga or simple stretches, improve flexibility and maintain optimal spine health.

Also, drink healthy herb teas and true teas (green, oolong, and white). Experts say that olive oil, green tea, and brightly colored fruits and vegetables have all been shown to reduce inflammation in cartilage in the spinal column, which helps to control back pain and stiffness.

How do I know if my back pain is a disc or muscle? ›

Signs of pulled back muscle are that the pain is usually dull and aching. You'll find it feels like it is in the back and often gets work if you don't rest that area. With a slipped disc, the pain is much sharper. It can even feel like it's radiating through the back, into the shoulders or surrounding areas.

Sciatica is pain caused by compression of the sciatic nerve. This is the nerve that runs through your buttocks and down the back of your leg. Sciatica is usually caused by a herniated disc, bone spur, or spinal stenosis compressing part of the sciatic nerve. Sciatica usually only affects one side of the body.

You can strain these muscles by stretching them too far, causing tiny tears in the tissue. The muscles are then weakened, so they may not be able to hold the bones of your spinal column in place correctly. The spine becomes less stable, causing low back pain.

Joint hypermobility syndrome is when you have very flexible joints and it causes you pain (you may think of yourself as being double-jointed). It usually affects children and young people and often gets better as you get older.

Lower back flexibility exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C).