7 Easy Stretches For Better Flexibility And Complete Lower Back Pain Relief

5. The Piriformis Stretch

1. While lying on your back, bend both knees and place one ankle over the opposite leg, just above the knee.
2. Raise the bottom leg off the floor toward your chest until you feel the pull in the pelvis.
3. Hold for 5 seconds.
4. Slowly release the lower leg back to the floor, straighten the top leg, and switch sides.
5. You’ll feel this stretch in you lower back, buttocks, and the back of your thighs.

6. The Hip Flexors Stretch

1. Start in a kneeling lunge position, with your right knee in front of you, in line with your ankles and hips. Your left knee should be in line with your back and hips, with the left shin on the ground behind you.
2. Squeeze your glutes to rotate your pelvis inward.
3. Next, squeeze your abdominal muscles.
4. Lastly, while keeping your glutes and abs activated shift your weight onto your front knee. Do not overstretch.
5. Hold for a few breaths.
6. Repeat with the other leg.
7. Hold this stretch for 30 seconds, then switch legs and repeat.

7. The Quadriceps Lying Down Stretch

1. Lie on your side with one arm below your head, supporting your neck and your lower leg bent slightly and supporting your top leg.
2. Place a towel around your top ankle and hold on to both ends with your top hand.
3. Activate your abs and bring your top hip backward. Keep your thigh straight and parallel to the ground.
4. Hold this stretch for 30 seconds on each side – it’s a good idea to do this one twice per side.
5. For best results, repeat this stretch twice daily: before and after exercise.