Unfortunately, pain and injury can be a few downsides of an active lifestyle. A combination of genetics and incomplete cool-downs have led me to some pretty severe back issues over the years, and I often pay the price with debilitating back spasms.
Long-standing conventional wisdom has been to rest completely during pain flare-ups, but several recent studies collected by the British Journal of General Practice show the opposite — too much rest may actually delay recovery from a back injury, and continuing activity can result in a faster return to work and fewer recurrent issues.
Whenever a back spasm pops up, I often turn to these six stretches to alleviate pain. They can even be helpful if you don’t suffer from spasms — if you work long days at a desk, practice these moves and choose one of the best office chairs to keep your lower back in good shape.
What is a back spasm?
A back spasm happens when the muscles in your back contract involuntarily, causing pain, stiffness, and tightness. They can happen as a result of straining certain muscle groups, muscle weakness or deconditioning, faulty movement patterns, poor posture, dehydration, and mental stress.
Back spasms can last anywhere from a few days to a few weeks, depending on the severity and cause.
How to do these 6 stretches for back spasms
You’ll need a yoga mat and a chair for these stretches. If you don’t have a yoga mat, a towel on the floor will do.
Move into each stretch slowly and with control. If you’ve never stretched your lower back before, try holding each stretch for 15-30 seconds. If you’re physically active and have a mobility or flexibility routine in place, try holding each stretch for 30-45 seconds.
Keep in mind that not all of these moves stretch the lower back specifically — some target the thighs, hips, and mid-back. It’s a good idea to stretch these muscle groups too, as tightness in surrounding areas can further contribute to the problem.
1. Knee to chest stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Bring your left knee to your chest and elongate your right leg.
- Place both hands around your left knee and gently pull it closer to your chest.
- Hold for the desired amount of time.
- Lower your left foot back onto the mat.
- Elongate your left leg and bend your right leg.
- Bring your right knee to your chest slowly.
- Place both hands around your right knee and gently pull it closer to your chest.
- Hold for the desired amount of time.
2. Thread the needle
- Come to all fours on the mat, with your hands aligned under your shoulders and knee aligned under your hips.
- Reach your right arm underneath you, towards the left side of the room.
- Drop your right shoulder to the mat.
- Hold the stretch for the desired amount of time.
- Return to the starting position.
- Reach your left arm underneath you, towards the right side of the room.
- Drop your left shoulder to the mat.
- Hold the stretch for the desired amount of time.
3. Seated rotations
- Sit upright on the edge of a chair with both feet planted on the floor.
- Engage your core and keep a neutral spine.
- Place both hands on the outside of your left thigh.
- Rotate your torso towards the left side of the room.
- Hold the stretch for the desired amount of time.
- Return to the starting position with control.
- Place both hands on the outside of your right thigh.
- Rotate your torso towards the right side of the room.
- Hold the stretch for the desired amount of time.
4. Figure 4 stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Cross your left leg over your right, resting your left ankle slightly below your right knee.
- Pick your right foot up and bring your right knee towards your chest.
- Grab behind your right thigh and gently pull your right knee closer to you.
- Hold the stretch for the desired amount of time.
- Lower your right foot to the mat with control.
- Cross your right leg over your left, resting your right ankle slightly below your left knee.
- Pick up your left foot and bring your left knee towards your chest.
- Grab behind your left thigh and gently pull your left knee closer to you.
- Hold the stretch for the desired amount of time.
5. Crossed leg forward stretch
- Sit upright on the mat, directly on top of your tailbone.
- Engage your core and keep a neutral spine.
- Bring your heels close to your groin and allow your knees to open up towards the floor.
- Place your hands on the floor in front of your feet.
- Bend forward at the hips and reach your fingertips to the wall in front of you.
- Hold the stretch for the desired amount of time.
6. Hamstring stretch
- Lie on your back with your knees bent and feet flat on the floor.
- Bring your right knee to your chest.
- Extend your right foot towards the ceiling, elongating your right leg.
- Grab behind the back of your right thigh and pull your right knee closer to you.
- If your mobility allows, extend your left leg.
- Hold the stretch for the desired amount of time.
- Bend your right knee to your chest and place the right foot back on the floor.
- Bring your left knee to your chest.
- Extend your left knee towards the ceiling, elongating your left leg.
- Grab the back of your left thigh and pull your left knee closer to you
- If your mobility allows, extend your right leg.
- Hold the stretch for the desired amount of time.
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