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5 Stretches That Help With Acute Lower Back Pain (Lumbago)｜Key Points to Prevent Worsening the Pain

“I’m finally able to move a little… but is it safe to stretch?”
“I get lumbago repeatedly and I’m scared it will flare up again.”
“Resting alone doesn’t seem to fix it…”

If this sounds familiar, doing the right type of stretching at the right time can help reduce pain and promote faster recovery.
However, stretching too soon or doing it incorrectly may actually make your condition worse.
That’s why understanding the proper timing and technique is essential.

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Should You Stretch When You Have Lumbago? First, Know the Right Timing

As a rule, you should avoid stretching during the first 1–2 days after the onset of acute lower back pain.
During this period, the muscles and joints are in an acute inflammatory state, and forcing movement can increase tissue damage.

When is it safe to start stretching?

You can begin gentle stretching when:
• The peak pain has passed (usually 2–3 days after onset)
• You can turn over in bed or walk without severe pain
• Numbness or nerve symptoms are not strong

If you have numbness, weakness in the legs, or symptoms suggesting nerve compression, conditions such as herniated discs may be involved. In that case, medical evaluation is necessary.

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5 Effective Stretches for Acute Lower Back Pain

These stretches are designed to improve mobility without placing excessive strain on the lumbar area.

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1. Knee-to-Chest Stretch (Gentle Lumbar Flexion)

Purpose: Loosen tension around the lumbar spine / Improve spinal mobility

1. Lie on your back and gently pull both knees toward your chest.
2. Hold for 10–15 seconds, within a pain-free range.
3. Repeat 2–3 times.

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2. Cat & Dog (Cat-Cow Movement)

Purpose: Improve mobility of the spine and muscles around the back and waist

1. On all fours, slowly round your back (cat) and arch it (dog).
2. Match the movement with slow breathing.
3. Perform 5 cycles.

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3. Hamstring Stretch

Purpose: Improve lower limb flexibility / Correct pelvic alignment

1. Lie on your back and lift one leg.
2. Use a towel to gently stretch the hamstring.
3. Hold 10 seconds each side × 2 sets.

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4. Glute / Piriformis Stretch

Purpose: Relax muscles around the sciatic nerve / Reduce nerve compression

1. Lie on your back and place one ankle over the opposite thigh (figure-4 position).
2. Pull the opposite leg toward you and hold for 15 seconds.

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5. Hip Rotation Stretch

Purpose: Improve mobility of the pelvis and core / Prevent recurrence

1. Lie on your back, bend one knee, and rotate the hip outward → inward.
2. Perform 5 rotations each direction on both sides.

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Important Tips and Precautions

Stop immediately if you feel pain

Acute lumbago is not the same as regular back stiffness.
If stretching causes sharper pain or numbness, stop right away.

Don’t hold your breath
• Holding your breath increases muscle tension
• Exhale slowly while stretching to reduce stress on nerves and joints

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Self-Care After Stretching & Tips to Prevent Recurrence

Stretching alone may not fully resolve the problem.
In many cases, poor posture, daily habits, and muscle imbalance are the underlying causes.

Things to pay attention to daily
• Avoid bending forward forcefully or lifting incorrectly
• Use a back brace only for short periods when necessary
• Check your pillow and mattress environment
• Monitor your posture frequently during desk work

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Summary｜Correct Stretching Helps Both Recovery and Prevention

Although lumbago is an acute condition, proper early response and self-care after the pain decreases can greatly affect how well you recover.
However, starting stretching too early or using incorrect methods may worsen the problem.

At Miya Sports Acupuncture & Osteopathic Clinic in Naha, we provide personalized treatment, exercises, and prevention plans tailored to your condition to help you build a body that is less prone to recurrence.

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Feel Free to Consult Us Anytime
• The pain has eased but I’m still worried
• I want to prevent recurrence
• I want to know which stretches are right for me

Lumbago often feels “better” before it is truly healed.
Let us check your condition professionally and help you return to daily life with confidence.

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Reservations & Inquiries

We accept reservations via WEB, LINE, and phone.

• TEL: 098-987-6863

Our staff will continue improving every day to provide the best care and service for our patients.

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Miya Sports Acupuncture & Osteopathic Clinic

Okinawa, Naha City, Kumoji 1-2-25, G7 Building 5-A

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