Site icon Exercises For Injuries

Worst Stretches for Lower Back Pain (And What to Do Instead)

chronic-back-pain-adult-woman

Is your stretching routine secretly making your back pain [1] worse? Most people don’t realize it, but certain “common” stretches can sabotage your spine, worsen muscle tension, and delay recovery—especially if you’re dealing with chronic discomfort, poor posture, or prolonged sitting.

If you’ve been struggling with nagging back pain, this guide is for you. Let’s uncover the worst stretches for lower back pain and show you what to do instead—for lasting, pain-free relief.

1. Double Knees to Chest

This stretch pulls both knees toward the chest while lying on your back, often with the head lifted off the ground.

Why is it’s harmful?

This position flattens the natural curve of the lumbar spine [2], places excessive stress on spinal discs, and activates the stretch reflex that tightens lower back muscles rather than relaxing them. The double leg lifts can make things worse if the leg is completely straight.

Do This Instead: Cat and Dog Stretch (aka Cat-Camel or Cat-Cow Stretch)

This spine hygiene stretch improves mobility without loading the spine.

How to do it:

This targets your core muscles, abdominal muscles, and encourages a stress-free standing posture later in the day.

2. Single Knee to Chest

This variation might seem gentler, but pulling one leg aggressively toward your chest still increases tension in the lower spine, especially when the opposite arm lifts off the ground for balance.

Why it’s harmful:

Still overloads the lumbar area, especially if held in a slightly bent position or done too frequently. It can irritate tissues and trigger increased pain over time.

3. Toe Touch Hamstring Stretch

Touching your toes with legs straight while standing feels like a deep stretch, but it’s one of the worst stretches for lower back pain.

Why It’s Harmful:

It forces the back into a downward spinal curve, increasing load on spinal discs and creating excessive muscle tension. This can make back pain worse, especially for people who sit for prolonged periods.

Do This Instead: Deadlift Hamstring Stretch

This dynamic alternative supports the upper body and lumbar spine.

How to do it:

Bonus: This version helps strengthen important hip muscles and reduces dependence on passive stretching.

4. Knees Side-to-Side

This stretch has you lying on your back with feet together, dropping both knees to one side.

Why it’s harmful:

It puts a twist into the lower back while the planted leg fights against gravity. That twisting torque can damage the surrounding tissues and stress your hip internal rotation.

Do This Instead: Knee Rocking Side-to-Side

How to do it:

5. Pulling the Knee Across the Body

A favorite in gyms and even some physical therapy offices, this move involves pulling one knee across the body toward the ground while the other leg is completely straight.

Why it’s harmful:

Mimics chiropractor adjustments without proper control. It can overload hip external rotation, destabilize the single leg stance, and strain the lumbar spine.

Do This Instead: Sitting and Rotating

A safer way to specifically stretch the mid and upper back.

How to do it:

Best Stretches for Lower Back Pain (Backed by Pain Research)

If you want pain-free movement, better posture, and long-term relief—not just short-term fixes—stick to mobility-focused movements like:

These stretches promote balance, support proper hip alignment, and reduce strain caused by poor posture or prolonged sitting.

Break the Cycle—Don’t Just “Stretch” Your Pain Away

Pain researcher Dr. Stuart McGill has shown that not all stretching is created equal. Targeting the right muscles and avoiding the worst stretches can help you escape the vicious cycle of injury, tension, and re-injury.

If your back pain keeps coming back, don’t assume stretching is the only solution. It might be time to rethink your strategy entirely.

Final Thoughts: Ditch the Worst Stretches—Protect Your Back for Good

Back pain doesn’t just make workouts harder—it affects your mood, sleep, energy, and quality of life. And if you’re unknowingly doing the worst stretches for lower back pain, you might be stuck in a loop of discomfort and delayed healing.

The truth is, stretching without strategy can cause more harm than help. But by replacing risky movements with safer, pain-free alternatives—and understanding how to properly train your core, hips, and spine—you can finally break the vicious cycle of tension and injury.

Stop doing stretches that could be harming your back. Discover the safe, effective moves in our 11 Daily Stretches to Feel and Look Amazing and start feeling better today!

FAQ

Can stretching make lower back pain worse?

Yes—especially if you’re doing the worst stretches for lower back pain. Movements like toe touches, double knee pulls, and aggressive spinal twists can increase pressure on your spinal discs, aggravate a rounded spine, or overstretch the lower back muscles, causing increased pain over time. Always focus on safe alternatives that support proper spine alignment and core engagement.

What are the best stretches for lower back pain relief?

Gentle, controlled movements that improve mobility and strengthen the core are your best bet. Stretches like the Cat-Cow (Cat Camel), Child’s Pose, and Bird Dog are safer options. These help reduce stiffness from prolonged sitting, improve stress-free standing posture, and protect your lumbar spine from further injury.

Should I stretch if I feel pain during the movement?

No—pain is a signal, not a challenge to push through. If you feel sharp or persistent discomfort, stop the movement. Stretching should feel like a deep stretch, not a painful one. If a movement makes your pain worse, it’s time to try a different exercise or consult a specialist. Better yet, follow a structured plan like Fix My Back Pain that shows you exactly what to do for long-term relief.


1. The Epidemiology of low back pain
Author links open overlay panel
D. Hoy a, P. Brooks b, F. Blyth c, R. Buchbinder d
https://doi.org/10.1016/j.berh.2010.10.002

2. The Mechanism of the Lumbar Spine
GRACOVETSKY, S; FARFAN, H F; LAMY, CAuthor Information
Spine 6(3):p 249-262, May 1981.

Exit mobile version