For these stretches, you’ll be lying on your back, so you’ll want to have a space that can accommodate your height with a couple of feet on each side. A yoga mat would make the floor a little more comfortable, and you might find having a towel or an old scarf or necktie helpful to deepen your hamstring stretch (the last stretch). Let’s do it!
- Knee to Chest Stretch – Lie on your back, noticing the alignment of your spine against the floor. Draw one knee into the chest and hold it firmly there with your hands while tightening your tummy as if you’re pushing your spine against the floor. Hold this stretch for at least 15 seconds and work up to 30 seconds. Switch legs and repeat, starting with 3 repetitions.
- Piriformis Stretch – Lie on your back. Draw one knee toward the chest, allowing the straightened leg to gently bend as you move the bent knee across the body and toward the floor. Try to keep both shoulders on the floor. You should feel a deep stretch in the side, hip, and buttock. Breathe deeply and hold for at least 15-30 seconds. Repeat on the other side. Try to complete at least 3 sets.
- Hamstring Stretch – Lie on your back with a towel or a tie nearby. Bend both knees and plant your feet on the floor, then straighten one leg toward the ceiling. Place the towel or tie over your foot’s arch and pull it gently toward you as you resist with your foot, holding for 15-30 seconds. If you don’t have a towel or tie, you can use your hands to gently draw the straightened leg toward your chest. You should feel a stretch in the hamstring located in the back of your thigh. Repeat on the other side, completing 3 sets.
Lower back pain is no fun, but stretching can be one way to help. Doctorpedia recommends checking with your physician for other helpful ideas about treatments that might work for you!