Stop Doing This Stretch for Lower Back Pain – Try This Instead

Many people with lower back or SI joint pain rely on a forward toe-touch stretch for relief. While this might provide temporary relief, it often does more harm than good. Instead of solving the problem, it can actually make your back pain worse over time.

The good news? There's a better stretch that targets the real cause of lower back pain. In this guide, I’ll explain why toe touches don’t work and show you a better stretch that will bring long-term relief.

Why You Should Stop Doing Forward Toe Touches

A toe-touch stretch (where you bend forward and try to reach your toes) elongates the spine, which can provide temporary pain relief. This happens because it creates space between the vertebrae, reducing pressure on compressed nerves.

However, once you return to a standing position, the discs in your spine quickly compress again, often making the pain return or worsen.

The Real Cause of Lower Back Pain

Most people sit too much, which leads to tight hip flexors. These muscles, located on the front of your hips, become shortened and tight, which tilts the pelvis forward into an anterior pelvic tilt.

How Tight Hip Flexors Cause Lower Back Pain

• A forward-tilted pelvis increases the arch in your lower back.

• This excessive arch compresses the spinal discs and pinches nerves.

• The result? Chronic lower back pain and SI joint discomfort.

To fix lower back pain, you must stretch the hip flexors to restore proper pelvic posture.

The Best Stretch for Lower Back and SI Joint Pain

The hip flexor stretch is a simple and effective way to relieve back pain permanently. Below, I’ll show you two variations: one for those who can kneel comfortably and one for those who prefer a standing version.

1. Kneeling Hip Flexor Stretch

How to Perform:

1. Use a soft surface (a mat or pillow) to cushion your knee.

2. Kneel on one knee, placing the other foot forward at 90 degrees.

3. Face forward and keep your pelvis straight (avoid twisting).

4. Tuck your tailbone down by squeezing your glutes.

5. Gently shift your pelvis forward towards your front heel.

6. Hold the stretch for 60 to 90 seconds, breathing deeply.

7. Switch sides and repeat.

Common Mistakes to Avoid:

• Overarching your lower back (this worsens pain instead of relieving it).

• Twisting your pelvis (keep your hips squared forward).

• Leaning too far forward (focus on stretching the hip flexor, not lunging).

2. Standing Hip Flexor Stretch

If kneeling is uncomfortable due to knee pain, try this standing version.

How to Perform:

1. Step one foot forward, keeping the other foot back.

2. Keep your pelvis straight and squared forward.

3. Tuck your tailbone down and engage your glutes.

4. Shift your pelvis forward, feeling the stretch in the front of your hip.

5. Hold for 60 to 90 seconds and switch sides.

Tips for Better Balance:

• Use a chair, wall, or countertop for support.

• Adjust your stance width to find a comfortable stretch.

What to Expect After Doing This Stretch

✔️ Looser hips and less compression in the lower back.
✔️ Improved pelvic posture, leading to long-term pain relief.
✔️ A more natural, comfortable stance without excessive arching.

To see lasting results, be consistent and perform this stretch daily (or even multiple times per day).

Final Thoughts

If you struggle with lower back or SI joint pain, stop doing toe touches and start stretching your hip flexors instead. This simple adjustment can fix your posture, reduce nerve compression, and eliminate pain over time.

Commit to doing this stretch daily, and you’ll start to notice real improvements in your back health.