 If your lower back feels stiff, tight, or sore after sitting at a desk, standing all day, or exercising, these three stretches can help improve mobility and reduce muscle tension. Whether your back pain started after lifting something heavy, spending hours at a computer, or simply waking up feeling stiff, you're not alone. Lower back pain is one of the most common reasons people seek treatment, and in many cases, gentle stretching can help relieve discomfort. As Certified Athletic Therapists, we regularly work with people experiencing mechanical lower back pain—the type caused by muscle tightness, poor posture, repetitive movement, or prolonged sitting. Below are three of our favourite stretches to help improve flexibility, reduce tension, and get you moving more comfortably. Why does my lower back feel tight?There isn't one single cause of lower back pain. Some of the most common reasons include:
1. Spine Extension Stretch (Cobra Stretch) Best for: People who spend most of the day sitting or bending forward. This stretch gently extends your spine while opening the front of your hips and abdomen. It helps counteract the rounded posture many of us develop from sitting at a desk or driving. How to do it
2. Child's Pose Stretch Best for: Tight lower back, hips, and lats. Child's Pose gently lengthens the muscles running along the spine while stretching the hips and upper back. It's especially helpful if you've been sitting at a desk for several hours. How to do it
3. Figure 4 Stretch Best for: Tight glutes and hips contributing to lower back pain. Many people don't realize that tight glute muscles can pull on the pelvis and contribute to lower back discomfort. The Figure 4 stretch helps release these muscles and improve hip mobility. How to do it
How often should you stretch your lower back?If you're just getting started, perform these stretches every other day. As your mobility improves, you can gradually increase to daily stretching. Many people also find it helpful to stretch:
When stretching isn't enoughStretching is excellent for relieving muscle tightness, but it won't fix every cause of lower back pain. If your pain continues returning, an assessment can help identify what's really causing the problem. At Insahyu, our Certified Athletic Therapists evaluate:
From there, we develop a personalized treatment plan that may include manual therapy, exercise rehabilitation, mobility work, strengthening, and education to help you recover and prevent future injuries. Frequently Asked QuestionsWhat is the best stretch for lower back pain? There's no single "best" stretch because it depends on the cause of your pain. For muscular tightness, the Spine Extension, Child's Pose, and Figure 4 Stretch are excellent starting points. Can stretching make lower back pain worse? Yes. If your pain is caused by a disc injury, nerve irritation, or another medical condition, certain stretches may aggravate your symptoms. Stop if your pain increases and seek professional advice. How long should I hold a lower back stretch? Most people benefit from holding each stretch for 20–30 seconds and repeating it 2–3 times. Should I stretch every day? Daily stretching can improve flexibility and reduce stiffness, especially if you sit for long periods or are active. Start slowly and listen to your body. When should I see an Athletic Therapist? Consider booking an assessment if:
Need Help with Lower Back Pain?If lower back pain is interfering with work, sports, or everyday life, an assessment with one of our Certified Athletic Therapists can help determine the underlying cause and create a treatment plan tailored to your goals.
Whether you're recovering from an injury, dealing with persistent stiffness, or looking to prevent future flare-ups, we're here to help you move with confidence. Book an Athletic Therapy assessment at Insahyu today.
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At Insahyu, we believe movement isn't just about sports, it's about living your life without pain holding you back. If you've seen the new Move Freely. Live Fully. campaign from the Canadian Athletic Therapists Association (CATA), you might be wondering what it actually means. To us, it's much more than a slogan. It's the reason we became Athletic Therapists.  What does "Move Freely. Live Fully." mean?Think about the last time pain stopped you from doing something you love. Maybe it was:
That's exactly what the Move Freely. Live Fully. campaign is highlighting: when we can move well, we can participate more fully in the moments that matter most. For some people, that means returning to sport. For others, it simply means getting through the workday without pain or being able to pick up their child without hesitation. Every goal is important. Movement is for everyoneOne of the biggest misconceptions about Athletic Therapy is that it's only for athletes. While we certainly help athletes recover from injuries and return to sport safely, we also help people who:
You don't have to be training for a marathon to benefit from Athletic Therapy. You just have to want to move better. How Athletic Therapy helps you move freelyAt Insahyu, every treatment begins with understanding why something hurts. Rather than simply treating symptoms, we look at how your body moves. Your assessment may include:
From there, we build a personalized treatment plan that may include:
Our goal isn't simply to reduce pain. Our goal is to help you confidently get back to doing the things you love. Did you know many extended health plans cover Athletic Therapy?Many Canadians have Athletic Therapy coverage through their workplace benefits but aren't aware they can use it. If you're unsure whether you're covered, here's what to do: ✅ Check your employee benefits booklet or benefits app. ✅ Contact your insurance provider directly. Examples of providers include:
You may already have coverage waiting to be used.  Why we're proud to support the Move Freely. Live Fully. campaignThe Canadian Athletic Therapists Association created this campaign to raise awareness of the important role Athletic Therapists play in helping Canadians recover from injury, prevent future problems, and keep doing the activities they love. We couldn't agree more. Every day at Insahyu, we see what happens when someone finally returns to running, gardening, working, golfing, lifting their child, or simply waking up without pain. That's what moving freely—and living fully—looks like. If you'd like to learn more about the campaign, visit: Move Freely. Live Fully. What does "Move Freely. Live Fully." look like in Manitoba?At Insahyu, it might mean helping a runner get back on the trails at Birds Hill Park, supporting someone recovering after an MPI claim, getting a healthcare worker through a 12-hour shift with less pain, or helping a grandparent keep up with their grandchildren. Movement looks different for everyone, but the goal is always the same: helping you live the life you want without pain getting in the way. Ready to Move Freely?Whether you're recovering from an injury, dealing with persistent aches and pains, or simply want to move better, our Athletic Therapists are here to help.
Book an assessment today and let's get you back to doing what you love. Certified Athletic Therapists specialize in treating acute and chronic injuries to your muscles, bones and joints. Canadian Athletic Therapist Association. Athletic Therapy Services at Insahyu Ltd. focuses on active rehabilitation that helps improve your: - Mobility - Flexibility - Strength - Accompanied by Manual Therapy. Athletic Therapy involves assessment, treatment and patient education with the goal of getting you back to work and play. To learn more about Athletic Therapy and how it will benefit your health and wellness, visit Move Freely. Live Fully. website. June 30th marks the last day of Athletic Therapy Month. We are proud to be a Certified Athletic Therapist because everyday, we get the opportunity to help people through some of their most challenging moments. This year’s National Athletic Therapy Month theme, In Good Hands, speaks to the trust that’s built over time through care, communication, consistency, and support. From recovery and rehabilitation to performance and prevention, Certified Athletic Therapists help people return to the activities, work, and lives that matter to them. We are proud to be part of a profession that helps keep Canadians moving. #InGoodHands #CATM2026 #ATMCanada #ATMCanada2026 Direct Billing Available - Manitoba Blue Cross, Canada Life, Desjardins, Maximum Benefits, Manitoba Public Insurance (MPI) and Worker's Compensation Board (WCB). In Clinic Products Available Orthopedic Braces Compression Socks Custom Orthotics - Inquire for more details. |
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