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How 2 Relieve Non-Specific Low Back Pain

Low back pain is one of the most common conditions treated in physical therapy, affecting people of all ages and activity levels. While some back pain stems from injuries or known causes like a herniated disc, strained muscle, or pinched nerve, many individuals experience what’s known as non-specific low back pain — discomfort that comes on without a clear cause and lingers without getting significantly better or worse.

In this article, we’ll break down what non-specific low back pain is, why it occurs, and how simple mobility drills can help relieve stiffness and improve flexibility. If your pain isn’t severe or radiating and you haven’t had an acute injury, these three basic mobility assessments and exercises are a great place to start.

What Is Non-Specific Low Back Pain?

Non-specific low back pain refers to discomfort in the lower back that isn’t tied to a specific injury, movement, or task. It often begins subtly, persists for weeks, and may feel more like a nagging ache than sharp or radiating pain. While it’s important to seek medical attention if you experience numbness, tingling, or pain down your leg, localized non-specific back pain can often be managed with targeted movement and flexibility work.

1. Toe Touch Test & Stretch: Loosen Up the Posterior Chain

One of the simplest ways to assess your flexibility is the standing toe touch test. Stand with feet shoulder-width apart, legs straight, and reach for your toes. This checks the flexibility of your low back, glutes, and hamstrings.

How to improve it:

  • Start with feet flat, reaching toward the ground for 5 reps.
  • Next, elevate your heels (using a slant board, towel, or small weights) and repeat the toe touch for another 5 reps.
  • Finally, elevate your toes and perform 5 more reps.

This sequence helps isolate different parts of the posterior chain. After the full round, reassess your toe touch—you may notice a significant improvement in flexibility and comfort.

2. Active Straight Leg Raise: Target Tight Hamstrings

The second test is the active straight leg raise performed on the ground. Lie flat with both legs extended and lift one leg as high as possible without bending the knee. Ideally, you want your heel to be over your hip and your leg completely vertical.

How to improve it:

  • Use a door frame or squat rack to support the stretching leg vertically while the opposite leg remains flat on the ground.
  • Keep your toes facing up and maintain a straight knee.
  • Progress the stretch by engaging your thigh to slightly lift the leg off the support for 5 reps.
  • Hold the stretch for 20–30 seconds, then switch legs.

This stretch is great for reducing hamstring tightness, which often contributes to lower back discomfort.

3. Standing Quad Stretch & Couch Stretch: Don’t Forget the Front Side

While we often focus on the back of the body for back pain, tight hip flexors and quads can also contribute to poor hip posture and low back strain. A basic standing quad stretch is a quick way to test front-side flexibility—can you comfortably bring your heel to your glute while standing tall?

How to improve it:

  • Use a couch, bench, or chair for the rear foot elevated stretch (also known as the couch stretch).
  • Place one foot behind you and the other in front with a vertical shin and flat foot.
  • Stay tall with your shoulders stacked over your hips and knee.
  • Hold for 30 seconds per side and repeat twice.

This stretch opens up the hip flexors and quads, improving pelvic alignment and reducing tension in the lower back.

When 2 See a Physical Therapist

If you’ve had a specific injury, experience radiating pain, or symptoms that disrupt sleep, work, or daily function, it’s time to consult a physical therapist or healthcare provider. But for persistent, mild, and non-radiating pain, these stretches can help improve mobility and relieve tension.

At Rehab 2 Perform, we take a movement-first approach to back pain—whether it’s from lifting, sitting too long, or unknown causes. Our team can help you assess your movement, build a personalized mobility plan, and get back to doing what you love pain-free.

Final Thoughts

Back pain doesn’t have to be a lifelong sentence. With a better understanding of your movement limitations and a few targeted exercises, you can move better, feel stronger, and reduce pain. These three drills are a great place to begin.

Want to talk through your back pain more? Sit down with our Performance Physical Therapists for a Complimentary Consultation to discuss a plan for you – Schedule Here

About Rehab 2 Perform

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

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