Everyone experiences some sort of lower back pain or discomfort. It’s best not to ignore these common but sometimes debilitating aches and pains. Your lower back consists of five vertebrae, labeled L1 through L5, and your sacrum has five bones, labeled S1 through S5. Also known as your lumbosacral joint, your L5-S1 is the fifth vertebra of your lower back, which sits on top of the first bone in your sacrum.
Long story short: Your L5-S1 is a joint in your lower back. As with the other joints in your lumbar spine, your L5-S1 can experience compression and strain, which can cause uncomfortable symptoms. Read on to learn some common causes of discomfort and a few lower back stretches that may offer some relief once a healthcare professional has approved them.
What Typically Damages Your L5-S1?
Before we discuss exercises to relieve lower back pain, it is crucial to explain what causes this pain.
1. Age-Related Cartilage Loss
2. Herniated Disk
3. Joint Damage
4. Muscle Injury
Why Exercises Shouldn’t Be Your First Choice for L5-S1 Pain
Unfortunately, L5-S1 pain (and most other lower back pains) do not usually heal themselves, especially after a few weeks of consistent aches, according to David Wells-Roth, MD, a neurosurgeon specializing in minimally invasive spinal surgery.
"If [your pain] persists, it is probably not muscular, and you should see a specialist in order to figure out a solution and what is wrong, so you don’t create further injury," he says.
Generally Safe L5-S1 Exercises to Try
Before you try any exercises or stretches for your lower back, it's best to consult a medical professional. While these exercises are generally safe, in some cases, stretching can worsen a herniated disc, according to Dr. Wells-Roth.
"If you have a herniated disc and some of the disc is extruded out onto the nerve, you can extrude it even more from the pressure and ultimately make it worse," he says.
1. Seated Hamstring Stretch
Next up video playing in 10 seconds
Seated Hamstring Stretch
Basic hamstring stretches (like touching your toes) can decrease the tension across your lower back, according to Wells-Roth.
- Sit up straight in a chair with your feet planted flat on the floor.
- Come to the edge of the seat and extend your right leg in front of you with a gentle bend in your knee. Ensure your heel is on the floor and your toes are pointing upward.
- Gently lean forward and reach your fingers toward your toes, keeping your chest up and back straight and bending at the hips. You should feel a stretch in the back of your thigh. On the extended leg, keep your knee as straight as possible.
- Hold here for about 30 seconds and then slowly return to the starting position. Repeat this two to four times on one side, then repeat on the other.
If you can't reach your toes, that's okay! You can reach for your knee or shin, depending on your flexibility.
2. Knee-to-Chest Stretch
- Lie on the floor with your feet flat and your knees bent.
- With your right foot planted, gently pull your left knee toward your chest with both hands until you feel a stretch in your lower back.
- Pause here for a few breaths (around five seconds).
- Return to the starting position and repeat on the other side. Repeat each stretch two or three times.
If lying on the floor feels uncomfortable, you can place a pillow or mat under your back. For those who struggle to get up from the floor, perform the exercise near a couch or sturdy chair to help with balance. Alternatively, you can perform this move in bed.
3. Standing Hurdler Stretch
Next up video playing in 10 seconds
Standing Hurdlers Stretch
"You should feel this stretch in your glutes and also in your opposite groin and adductors," Wells-Roth says.
- Place your left foot on a bench or couch.
- Keeping both legs straight and your hips square to the front, slowly bend from your waist to feel a stretch in your left hamstring.
- Breathe and switch sides.
Tips to Relieve L5-S1 Pain
To complement your exercises, incorporate the following habits to relieve L5-S1 pain:
1. Strengthen Your Core
Strengthening your core is one way to relieve lower back pain, according to Wells-Roth. But that doesn't mean you should focus on the six-pack muscles.
2. Exercise Regularly
As long as you're not already in pain when you do it, exercise may alleviate lower back pain, according to Wells-Roth.
Everyone’s body responds differently to exercise, though. Consult your doctor to learn more about your specific goals and your body's needs.
3. Listen to Your Body
If you experience prolonged discomfort, ease off your exercise routine and consult a doctor. "It’s important to properly stretch daily and get adequate exercise, such as taking long walks, other forms of low-impact cardio, and strengthening your core," Wells-Roth says. "However, if the L5-S1 is injured, it is never going to fully get better without treatment, and this will all simply relieve pain, not solve the issue."
The Takeaway
- Some stretches, such as the seated hamstring stretch, the standing hurdler stretch, or the knee-to-chest stretch, may provide temporary relief for L5-S1-related pain.
- But lower back pain can occur for many reasons, including age-related wear and tear, injury, herniated disks, joint damage, or muscle injury. Many causes of lower back pain require active treatment and won’t improve with home stretching.
- If your back pain persists, consult a healthcare professional to prevent further injury.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Bojana Galic
Author
Bojana Galic is a NASM-certified personal trainer and a staff writer for everydayhealth.com covering fitness, sports nutrition and health. She is a 2018 graduate of the Arthur L. Carter Journalism Institute at New York University.