hariQ acupuncture & herbs

3 Simple Self-Stretching for Chronic Lower Back Pain

3 Stretching for chronic lower back pain
Low Back Pain

How to Stretch for Chronic Lower Back Pain

Hi, it’s Satoru from hariQ acupuncture & herbs. In this blog post, I’d like to share some simple self-stretching techniques for chronic lower back pain, one of the most common and frustrating issues affecting people of all ages, from teenagers to seniors.

We understand this can be a lot of information and overwhelming: if you are looking for more support and answers, set up a free consultation with our licensed acupuncturist, Satoru Ozawa. Share your story, get your questions answered, and learn how you can set yourself up for tremendous success in achieving a healthy life.

Why Do We Experience Chronic Lower Back Pain?

A woman has chronic lower back pain

Chronic lower back pain is defined as pain lasting more than three months. For many people, the cause remains unclear even after diagnostic tests like X-rays or MRIs. Sometimes the imaging reveals issues such as spinal stenosis, degenerative disc disease, or herniated discs—but often, no specific structural problem is found.

One of the most overlooked contributors to lower back pain is poor posture, especially from prolonged sitting or standing. Unfortunately, conventional medical treatment often focuses on pain medication rather than addressing the root causes. While medication can help in the short term, it doesn’t offer a lasting solution.

Instead, incorporating regular gentle stretching can help release muscle tension, improve posture, and reduce your reliance on medication.

3 Easy Stretches for Chronic Lower Back Pain

You can do these stretches at home, ideally once or twice a day. They’re simple, effective, and take only a few minutes.

Stretch #1: Knee-to-Chest Stretch

Knee to chest Stretch (1)
Knee to chest Stretch (2)

Purpose: Gently stretches the lower back and hips.

Steps:

  1. Lie on your back with your knees bent and feet flat on the floor.

  2. Bring one knee toward your chest.

  3. Use your hands to gently pull the thigh closer to your chest.

  4. Straight your leg up as much as you can
  5. Hold for 4–6 seconds, then slowly lower your leg.

  6. Repeat 2 more times on each side.

Stretch #2: Lying Hip and Lower Back Stretch

Lying Hip and Lower Back Stretch
Lying Hip and Lower Back Stretch (2)

Purpose: Releases tightness in the hip rotators and gluteal muscles.

Steps:

  1. Lie on your back with your knee bent and bring it toward your chest.
  2. Use your hand to gently guide your bent right knee across your body toward the opposite side.

  3. Hold for 4–6 seconds, then relax.

  4. Repeat 3 times.

Stretch #3: Piriformis Stretch (Figure-Four Stretch)

Figure 4 Stretch
Figure 4 Stretch (2)

Purpose: Targets deep hip muscles that can contribute to back pain.

Steps:

  1. Lie on your back with both knees bent.

  2. Cross your right ankle over your left knee (making a figure-four shape).

  3. Grab the back of your left thigh and gently pull it toward your chest.

  4. Hold for 4–6 seconds, then switch sides.

  5. Repeat 2 more times on each side.

Important Note

Stretching won’t cure structural problems like spinal stenosis or disc degeneration, but it can relieve tension, improve mobility, and reduce inflammation, especially when practiced consistently. If these stretches alone don’t relieve your pain, combining them with acupuncture and maintaining good posture can lead to long-term relief.

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We'll be happy to answer your questions.

Is Acupuncture Effective for chronic lower back pain?

Yes. Acupuncture is very effective for chronic lower back pain. We examined your lower back and muscle tightness during the initial acupuncture session. You may be unable to bend forward or backward due to pain. The treatments focused on reducing inflammation and swelling and restoring movement in the spine or hip joints. Acupuncture has been shown in many studies to be incredibly practical in reducing pain and inflammation due to its ability to stimulate the body to release its natural painkillers. So, you start feeling relieved from the pain after each session.

When Should I start Acupuncture?

As a general rule of thumb, the sooner one receives treatment, the better the prognosis. Some patients come for chronic lower back pain treatment months or even years after the initial onset, and these chronic cases are often more complex and take a much longer time to achieve results. Even then, recovery is not guaranteed.

How Often Should I Schedule Acupuncture Sessions?

Regarding the frequency of treatments, Acupuncture follows a simple rule. Acute and relatively new conditions are most effectively treated with more frequent visits, whereas chronic and old conditions can benefit from more widespread treatments. In other words, if you just had an onset of lower back pain, you will probably be prescribed 2-3 treatments per week in order to get the most effective results, and chronic cases will generally come in only once a week.

If you or a loved one was diagnosed with lower back pain and wants to learn more about acupuncture and whether it’s appropriate for your case, send us a message through our contact page. Thank you for taking the time to read this blog post! I appreciate your interest and hope to see you again for future posts.

We understand this can be a lot of information and overwhelming: if you are looking for more support and answers, set up a free consultation with our Pain Specialist, Satoru Ozawa. Share your story, get your questions answered, and learn how you can set yourself up for tremendous success in achieving a healthy life.

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