Lower back pain can sneak up on you and wreck your day. Whether you’re running, lifting, or just sitting too long, that ache can make everything harder than it needs to be. But how do you find the lower back stretches that actually help?
You deserve real relief that helps you move freely and feel strong again. And the right lower back stretches, simple moves that can change how your body feels and performs, can get you there.
In this guide, you’ll discover stretches that target those tight, sore spots fast. You’ll also learn when and how to use them so you can get back to doing what you love.
Lower Back Stretches For Tired, Sore, And Achy Backs
If you’re feeling that tired, sore, and achy sensation in your lower back, you’re not alone.
Whether you just wrapped up the Horsetooth Half Marathon or logged a long day rock climbing at Horsetooth Reservoir, your lower spine can take a beating.
As a sports physical therapist in Fort Collins, we help active adults and athletes like you stay strong and pain-free without pills or surgery.
Let’s walk through practical stretching exercises and sports PT solutions that can bring relief and help prevent injury.
Why Your Lower Back Feels Sore After Long Days
When you’re pushing yourself at events like the Colorado Marathon or during local trail runs at Lory State Park, it’s easy for the back muscles to tighten. You may notice:
- Stiffness from sitting with poor posture for long periods
- Hip flexors pulling on your lumbar spine
- Weak core muscles that leave your spine less supported
The key is to combine flexibility exercise with core strengthening exercises designed for athletes.
Your journey back to your best starts with a call. Contact us at (970) 500-3427 to schedule your first visit or request more information from us.
Let us help you move the way you want again.
Start With A Lower Back Rotational Stretch
This one helps your lumbar spine regain its natural mobility.
- Lie on your back with your knees bent and feet flat on the floor.
- Keep your shoulders down and gently twist both knees to one side.
- Let your opposite arm reach in the opposite direction.
- Hold for a gentle stretch and take a few deep breaths.
- Slowly return to the neutral position and switch legs to the opposite side.
Always stop if you feel sharp pain.
Bridge Exercise To Build Strength
Your back muscles need help from the glutes and core. The bridge exercise can deliver.
- Start by lying flat on the floor with bent knees and feet flat.
- Tighten your abdominal muscles and slowly lift your hips until your body forms a straight line from shoulders to knees.
- Slowly lower to the starting position.
This is one of the best exercises for lower back pain when paired with core work.
Hip Flexor Stretch For Posture Reset
Tight hip flexors can cause your belly sag and make pain worse after long runs.
- Kneel on one knee with the opposite leg in front.
- Keep your back straight and gently push your hips forward.
- Hold this gentle stretch for 30 seconds, then switch legs.
We can show you how to add this into a custom exercise program at your next visit.
Seated Lower Back Stretch For On-The-Go Relief
If you’re stuck in an armless chair at a brewery after a long ride or run, try this.
- Sit tall with good posture.
- Cross one knee over the other.
- Place the opposite arm on the outside of the knee and gently twist your upper body.
- Take deep breaths, then switch sides.
These moves are part of a well-rounded program we design for athletes like you. Your best stretches and exercises come from working with a physical therapist who knows the demands of your lifestyle.
Reach out today if you’re ready for a plan that keeps you strong and moving.
Up And Running PT Helps You Exercise Your Way Back To Your Favorite Activities
At Up and Running Physical Therapy, we believe you deserve to move strong, pain-free, and confident.
Our 3-Step Recovery Method helps you recover without medications, injections, or surgery.
How We Guide You With Personalized Care
We start by listening closely to your story. We want to know exactly what’s keeping you from your favorite activities in Fort Collins, whether that’s racing the Horsetooth Half Marathon or hiking at Lory State Park.
Your plan includes:
- A detailed evaluation by a Doctor of Physical Therapy
- Exercises for lower back, hips, and core designed for your sport
- Hands-on treatments and back stretching exercises that target your pain
- Guidance on good posture, flexibility exercise, and strength work
- Ongoing adjustments so your plan fits your progress
Our care focuses on keeping you active while helping your body heal.
What Makes Our Approach Different
We don’t hand you a generic exercise program and hope for the best. We work alongside you every step of the way.
You get:
- One-on-one care from a physical therapist who understands athletic goals
- A plan built around your sport, lifestyle, and needs
- Support that helps you avoid rest, surgery, or pills
Our goal is to get you back to what you love faster and stronger.
Let’s Get Started Today
Your journey back to your best starts with a call. Contact us at (970) 500-3427 to schedule your first visit or request more information from us.
Let us help you move the way you want again.
