My Back Hurts… Got Any Good Stretches?" Why That’s the Wrong Question

“My Back Hurts… Got Any Good Stretches?”

It’s a question I get all the time. Someone at the gym feels a twinge in their lower back and instinctively asks for a stretch—like that’ll be the magic fix. I get it. We’ve all been conditioned to think that if something feels tight, it must need stretching.

But here’s the truth: Stretching is not always the best idea when your back hurts.

In fact, it can sometimes make things worse.

The Real Problem Isn’t Always Tightness

Pain in the lower back isn’t always caused by tight muscles. Often, it’s coming from poor movement mechanics, muscle imbalances, lack of core control, or spinal instability. When that’s the case, trying to stretch your way out of pain is like slapping a band-aid on a leaky pipe.

Imagine your spine is lacking stability—your muscles aren’t firing properly to support it. You feel tightness because your body is trying to guard the area. Stretching that protective tension might give you a short burst of relief, but it won’t solve the root cause. And worse—it might destabilize your spine even more.

So What Should You Do Instead?

If you’re dealing with back pain, try this approach instead of reaching straight for a stretch:

✅ Stabilize First – Focus on core activation and bracing techniques. Learn how to engage your deep abdominal muscles and build a stable base before you move.

✅ Address Movement Patterns – Are you hinging correctly at the hips? Are your glutes doing their job? Do your shoulders and hips move the way they should?

✅ Improve Mobility Strategically – Not all stretching is bad—but it has to be targeted and appropriate. Often, hip flexors, hamstrings, and thoracic spine mobility need attention, not aggressive spinal stretches.

✅ Strengthen What’s Weak – Many people with chronic back pain have underactive glutes, poor core control, and weak stabilizers. Fixing these imbalances is key.

Bottom Line: Stretching Is a Tool, Not a Cure-All

It’s tempting to go for the quick fix. But when it comes to lower back pain, you need to be strategic. Stretching might help some people, some of the time—but it’s far from a one-size-fits-all solution. In many cases, what your back needs is more support, not more flexibility.

So the next time someone asks, “Got any good stretches for back pain?”I might just shake my head—and point them toward the real solution.

Need help getting out of back pain and staying strong for the long haul?Check out my Spinal Fusion Recovery Guide or apply for 1-on-1 coaching with me. I’ve lived through spinal fusions, chronic pain, and the long road to recovery—and I can help you take the smart, sustainable path forward.

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