If you’re dealing with nagging lower back pain at work — whether from sitting all day or standing too long — you’re not alone. But here’s the truth: that pain isn’t just about tight muscles. It’s a sign that your nervous system, posture, and movement patterns are out of sync. At Johns Creek Chiropractic & Wellness Center, we approach back pain differently: not just with symptom relief, but by correcting the body from the inside out with functional stretches for lower back pain and chiropractic care.
In this blog, you’ll learn how lower back pain develops, how chiropractic and rehab work together to fix the root issue, and 5 functional stretches for lower back pain that fit perfectly into your workday.
The Root of Lower Back Pain Isn’t Just Muscle Tightness
Modern work life demands long hours of sitting, poor posture, and minimal movement. Over time, this creates what we call global dysfunction—when your spine and nervous system are under stress. Subluxations (spinal misalignments) interrupt communication between your brain and body, triggering compensation patterns, inflammation, and tight muscles.
Your lower back pain is a signal — not just a local problem. It’s often a downstream result of dysfunction in your pelvis, hips, and core. That’s why we don’t just stretch muscles. We retrain how your body moves using functional stretches for lower back pain paired with chiropractic adjustments.
Our Functional Flow: Global → Regional → Local
At our office, we assess and treat using a top-down strategy:
- Global: First, we address your nervous system with chiropractic adjustments to restore communication and reset patterns.
- Regional: We analyze how areas like the hips, pelvis, and core impact your lumbar spine.
- Local: Then, we use mobility work and corrective exercises to stabilize and support proper movement.
These functional stretches for lower back pain fall into the Mobility category. They’re designed to restore range of motion and relieve pressure while setting the stage for long-term correction.
5 Functional Stretches for Lower Back Pain Relief
1. Wall Hip Flexor Stretch
What it does: Opens the hip flexors, which often get short from prolonged sitting — a major contributor to lower back pain.
How to do it:
- Stand facing away from a wall and place one foot behind you, top of foot against the wall.
- Step the front leg forward into a lunge.
- Tuck your pelvis under and hold for 30 seconds each side.
2. Supine Lumbar Decompression (Knees-to-Chest)
What it does: Gently decompresses the lumbar spine, allowing discs and joints to unload.
How to do it:
- Lie on your back.
- Pull both knees toward your chest and gently rock side to side.
- Hold for 20–30 seconds.
3. 90/90 Hip Mobility Drill
What it does: Improves internal and external hip rotation—crucial for pelvic balance and spinal health.
How to do it:
- Sit with one leg in front, bent at 90 degrees, and the other behind you also at 90 degrees.
- Keep your chest tall, lean forward over your front leg.
- Hold 30 seconds each side.
4. Figure 4 Glute Stretch (Seated or Supine)
What it does: Targets the glutes and piriformis, often tight with poor posture.
How to do it:
- Lie on your back and cross your right ankle over your left knee.
- Pull your left leg toward you to deepen the stretch.
- Hold for 30 seconds each side.
5. Cat-Cow Spinal Mobility
What it does: Improves spinal flexibility and helps recalibrate posture.
How to do it:
- On hands and knees, inhale and arch your spine (Cow), then exhale and round it (Cat).
- Repeat for 30–60 seconds.
These functional stretches for lower back pain provide temporary relief, but they’re most effective when paired with proper spinal care.
Why Chiropractic Care Is the Missing Piece
Stretches only go so far. If your spine is misaligned or your nervous system is overloaded, tightness and pain will keep coming back. That’s why chiropractic care is essential for true healing.
At Johns Creek Chiropractic & Wellness Center, we use gentle adjustments to restore alignment, reduce inflammation, and reconnect your brain-body signals. Then, we integrate functional rehab to teach your body how to move, stabilize, and heal.
What chiropractic + rehab care does:
- Reduces pain and inflammation
- Restores posture and spinal balance
- Retrains healthy movement patterns
- Prevents future injuries and flare-ups
Let’s Address the Root of Your Lower Back Pain
These functional stretches for lower back pain can provide real relief, but lasting change starts at the spine. If you’re ready to correct the cause—not just the symptoms—we’re here to help.
Looking to improve your workstation ergonomics? Check out this OSHA resource on workplace ergonomics for great tips.
And if you’re tired of living with lower back pain, schedule an appointment with us at Johns Creek Chiropractic & Wellness Center. We’ll help you move better, feel better, and live fully—starting from the inside out.