Simple Back Stretches that Relieve Lower-Back Pain

Q. I’ve had chronic lower-back pain for several years, but last year I was in a car accident and since then it's gotten worse. My doctor says take stronger pain meds, which I don't want to do. I know back stretches are supposed to help, but I'm afraid they'll make it worse. What should I do?
-- Elaine, via e-mail

A. Healing chronic lower-back pain is like curing the common cold: Whoever figures it out will win a Nobel Prize, and probably a Grammy, an Oscar, and a lifetime pass to Disneyland.

Most lower-back pain is caused by muscle strains. You'd think not moving would help muscles heal but the opposite is true. We definitely recommend gentle back exercises designed for lower-back pain. New research has pinpointed two types that make such a difference that people who do them say their back pain gets “better” or “much better,” or even goes away completely. That could be you!

Try one of these two wonder-workers: gentle yoga exercises or stretching exercises taught by a physical therapist. They work equally well, according to new research. (Later on, trying both might work even better. Here's why.)

Find a once-a-week class in either that lasts for 12 weeks. (Your local hospital may offer physical therapy lessons.) Then practice at home 3 days a week. Stick with it. That's all it takes. American and British studies that tracked people at 3 months, 6 months and, in one case, 12 months reported equally happy endings: A year after their first class, people who'd had chronic lower-back pain reported feeling much better.

Interestingly, many of the stretching exercises had yoga-like elements. We'd choose yoga anyway because it has so many other mind-body benefits (we both do it daily). But honestly, what you do doesn't matter. Just do it.

Stress causes muscle tension that can make back pain worse. Try these three easy stress-reducers.