What Do I Need To Stretch For My Lower Back Exercise Program? Part I

“I stretch my back out every morning, but it still gets tight and achy. What do I need to do?”
This is often one of the most common questions people ask about for lower back tightness and aches. Although stretching your back feels like the right muscles to stretch, it is usually not the only muscle group that needs to be stretched. The lower back may already be over-stretched and may not even need to be stretched.

First thing to realize is that there are about 32 muscles that attach to the pelvis. The position of the pelvis effects how your back may feel. Therefore, there are a lot of muscles to consider relating to your lower back. There are five major muscle groups to consider to stretch for your lower back. These include:

•     Hip Flexors (Iliopsoas)
•     Hamstrings
•     Chest (increase upper back extension)
•     Buttocks
•     Lower Back

I am going to talk about each muscle group in detail. Therefore, I have broken this article into four parts. I will address a muscle group in each article. I will explain this information in a Q&A format. I will first discuss the hip flexors and in particular the iliopsoas muscle.

Q: Where are the iliopsoas muscles?
A: The iliopsoas start in your lower back and attaches to the front of your hip (yes, from back to front).

Q: Why should the iliopsoas muscles be stretch?
A: When your hip flexors get tight, they make your back arch and cause compression on your spine.

Q: How should the iliopsoas be stretched?
A: They can be stretched in several positions. I will discuss some examples in the next question, but the most important techniques to consider is that you ‘tuck your tailbone under’ and keep your toes facing forward.

Q: What are some examples of stretchs?
A:  There are many variations. All are great when done correctly. I will begin with the easier positions.

1. Stand with one leg in front of the other at hip width apart (stride position). You’ll be stretching the back hip flexor. Bend both knees slightly. Tuck tailbone under.

2. You can also stretch at the end of the table when lying on your back. Have your buttocks to the very edge of the table. Bring both knees to your chest. Keep one knee to your chest and then let the other leg drop off the edge of the table.

3. More advanced, you can do a “runner’s stretch”. Lie on your side and bring both knees to your chest. Grab the top ankle. Tuck your tailbone under. Bring the ankle back towards your buttocks.

4. Another advanced hip flexor stretch is in ‘half kneeling’. Kneel on one knee in a stride. Tuck your tailbone under and shift your weight forward. Make sure your front knee is  above or behind your ankle.

5. You can also get a hip flexor stretch while hooping with one leg in front of the other (stride stance). Be sure your back foot toes are facing forward. There is a tendency for the toes to go outward. You may notice that the hooping stretch is performed in a functional position. This stretch while hooping is similar the stretch the hhip flexors get during walking.

Q: How often and how many times should I stretch my iliopsoas?
A: You can hold these positions for 30-60 seconds or move in and out of the stretch slowly and gently. Do not ‘bounce’. Do 1-2 sets in the a.m. and then again in the p.m. It is best to spread out your stretches to allow the muscle fibers to maintain their new length and keep it. For the hooping stretch, you can do the movement for 30-60 seconds in the a.m. and p.m. as well.

Q: What should I be careful of when stretching my iliopsoas?
A: You should not force a deep stretch so you can maintain correct spine and pelvic position for safety.

Q: What are some helpful hints and tips about the iliopsoas muscles?
A: It is good if you can have your iliopsoas released by a trained professional. It would also be good to get releases done to your quadricep muscles.

It is important to understand why you are stretching a particular muscle group. This understanding helps you do the exercise safe and correct. In the next article, I will address the hamstrings in further detail. The hamstrings, like the hip flexors, play an important role on the pelvis which affects the lower back. This will be discussed in great detail in Part II of ” What Do I Need To Stretch For My Lower Back Exercise Program?”

Jodi Jainchill PT, CFMT