Health & Wellness
June 19, 2023

Discogenic Back Pain in the Lower Back: Top Stretches For Relief

woman with her bare back showing looking like she's having pain in the back

What is Discogenic Lower Back Pain?

Discogenic lower back pain is a type of chronic back pain stemming from damage to the discs in your spine. The discs are the cushions between the vertebrae in your spine and act as shock absorbers. When they become damaged, they can no longer cushion the vertebrae properly, leading to pain.

What Causes Discogenic Lower Back Pain?

Discogenic lower back pain can happen due to aging, repetitive motions, or an injury. The disc may become weak and bulge or herniate, which puts pressure on the nerves around the disc and causes pain. This blog will break down two effective stretches to help ease the pain in your lower back. It is a natural part of aging but can be made worse by obesity, smoking, and repetitive motions.

2 Stretches to Relieve the Pain

If you're looking for a way to help ease your lower back pain, give these stretches a try.

1. Upper Trapezius Stretch

You may find relief by stretching your upper trapezius if you suffer from lower back pain. This large muscle extends from the base of your skull to the middle of your back, and is used when you shrug your shoulders. It can pull on the muscles and bones in your lower back when it becomes tight, causing pain.

To stretch your upper trapezius:

  • Sit up tall in a chair with relaxed shoulders. 
  • Reach your right hand over your head and place it on your left ear. 
  • Gently pull your head toward your right shoulder until you feel a stretch. 
  • Hold for 30 seconds, then repeat on the other side. 

You can also do this stretch standing. Reach your right arm overhead and place your hand on your left shoulder. Gently pull your left ear toward your right shoulder until you feel a stretch. Hold for 30 seconds, then repeat on the other side.

Doing these stretches several times a day can help to loosen the muscles and relieve the pain in your lower back.

2. Erector Spinae Stretch

If you're experiencing discogenic back pain, the erector spinae stretch can help you relieve some of the tension in your spinal muscles. The erector spinae is a group of muscles that runs along your spine. But by stretching them out, you can help to relieve that pain.

Here's how to do it:

1. Lie on your back on a flat surface.

2. Bring your knees up to your chest.

3. Use your hands to hold onto your ankles.

4. Gently pull your legs toward your chest until you feel a stretch in your lower back.

5. Hold the stretch for 30 seconds.

6. Repeat the stretch three times.

If you find this stretch helpful, you can do it several times a day. Just be sure to listen to your body and stop if you start to feel any pain.

Caring For Your Lower Back Pays off in the Long-Run

Caring for your lower back pays off in the long run because it helps prevent injuries and keeps your spine healthy. When your spine is healthy, it can better support your body and help you to maintain good posture. Caring for your lower back can also help relieve pain and improve your overall quality of life.

ATLAS Chiropractic is dedicated to maximizing your overall health. Find out how we can help by clicking the link below.


  1. Koes, B. W., van Tulder, M. W., & Thomas, S. (2006). Diagnosis and treatment of low back pain. BMJ : British Medical Journal, 332(7555), 1430-1434.
  2. Allegri, M., Montella, S., Salici, F., Valente, A., Marchesini, M., Compagnone, C., Baciarello, M., Manferdini, M. E., & Fanelli, G. (2016). Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Research, 5.

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