The role of stretching in reducing back pain

Back pain is one of the most common complaints we hear at Kennett Strength & Wellness. Whether it’s from long hours at a desk, lifting awkwardly, or years of inactivity, many people struggle with recurring tightness and discomfort in their lower back. The good news? Stretching—when done properly—can play an important role in relieving back pain and improving how you move.

In this blog we’ll explain why stretching matters, which muscle-groups are often the culprits, what the evidence says, and how we use assisted stretching at Kennett Strength & Wellness to support a healthier, stronger back.

Why Stretching Helps the Back

Our spines rely on a complex interplay of muscles, tendons, joints and soft tissues to support movement and posture. When certain muscles get tight or restricted, they can pull on the pelvis or spine, alter movement patterns, and create pain or discomfort. For instance:

• Tight hamstrings pull down the back of the pelvis, which can increase strain on the lower spine. Harvard Health+2Forté+2

• Tight hip flexors (front of the hips) can cause the pelvis to tilt forward, increasing lumbar spine stress. Forté+1

• When muscles are short or rigid, joints move less smoothly, which can lead to spasms, over-use and pain. Harvard Health

Stretching helps by:

• Increasing flexibility and range of motion, letting the spine and surrounding joints move more freely. Harvard Health+1

• Reducing muscle tension and ‘pull’ on spine/pelvis alignment. SciELO+1

• Promoting better posture and movement habits (which reduce recurring stress). Forté

What the Research Shows

Here are snippets of what the science says:

• A clinical trial found that adding systematic stretching to a rehabilitation programme for chronic low‐back pain patients resulted in greater functional gains and pain reduction compared to the programme without stretching. PubMed

• A recent randomized study looked at “slump stretching” in people with low back pain and found low‐to‐moderate evidence of benefit for pain reduction (though the evidence for improving disability was weaker). OUP Academic+1

• A major overview shows that stretching and strengthening both matter: eventually, for back pain management, a combined approach of mobility + strength tends to outperform doing only one piece. Harvard Health

• An article from Harvard Health emphasises that stretching muscles which support the spine (hamstrings, hip flexors, glutes, back extensors) is a useful addition in back pain relief. Harvard Health

Key takeaway: While stretching is not a magical “cure” on its own, it is a valuable and evidence‐supported tool in the toolbox for reducing back pain—especially when paired with other movement, strength work and consistent good habits.

How We Use Stretching at Kennett Strength & Wellness

At Kennett Strength & Wellness, our approach to easing back pain includes:

1. Assessment: We look for areas of tension, movement restrictions, postural habits and trigger points.

2. Targeted Assisted Stretching: We guide you through stretches (static holds, dynamic movements, assisted partner stretches) that address the key tight muscle groups (hips, hamstrings, lower back, glutes). Because the stretch is assisted, you’re more relaxed during the movement and your muscles don’t have to “fight” the stretch—this often lets us reach deeper, more effective positions safely.

3. Integration with Strength & Mobility: Stretching alone can help a lot, but we pair it with strength-building (especially core, glutes, back extensors) and mobility drills to ensure the body can use its new range of motion productively.

4. Habit Building: We work with you to create consistent routines—3–5 minutes a day of targeted stretching, plus 1–2 assisted sessions/week (depending on needs) so that the benefits accumulate.

5. Precautions & Progressions: We recognise that if you’re coming in with chronic pain, injury or recent flare-up, we need to pace carefully. Stretching should feel good (mild tension okay) and never sharp or jarring. We monitor each session and adjust accordingly.

Simple Stretching Moves to Get You Started

Here are three moves you can do at home between sessions:

• Hamstring stretch lying down: Lie flat, bring one leg up with a strap or towel, keep knee soft, hold ~30 seconds.

• Hip flexor/kneeling lunge stretch: From kneeling, step one foot forward, shift weight gently until you feel a stretch in front of back leg hip. Hold ~30 seconds and switch sides.

• Knee‐to‐chest back stretch: Lie on your back, pull both knees towards chest, let your lower back relax to the floor. Hold ~30 seconds.

⚠️ Start with about 3–5 minutes total of stretching. Avoid bouncing, avoid forcing the stretch. If you feel sharp pain, stop. Harvard Health

When to Get Professional Help

If your back pain is new and severe, associated with numbness, tingling, weakness in legs, bowel/bladder changes or was from a traumatic injury — you should consult a physician before beginning a stretching programme. Harvard Health

At Kennett Strength & Wellness, if your pain is longstanding, recurring, or you’ve had little success on your own, we can help you design a safe, structured assisted stretching + strength plan.

Final Thoughts

Stretching is not just something you “should do” when you have back pain—it’s an active piece of the strategy. When approached thoughtfully, it can help you:

• Improve mobility and relieve tightness

• Reduce strain on your spine and surrounding joints

• Build better movement habits

• Support longer-term back health

If you’re dealing with that nagging tightness or recurring discomfort in your back, consider adding a tailored assisted stretching routine to your wellness work. Want help getting started? Book a consultation with us at Kennett Strength & Wellness and let’s build a plan to support your spine and keep you moving strong.