The following stretches and exercises are specifically designed to alleviate back pain, pressure and tension while also strengthening the back to avoid future injury. Each stretch and exercise should be performed without pain.
Piriformis Muscle Stretch
The piriformis muscle extends from the back of the thigh to the bottom of the spine.
Helps alleviate sciatic nerve pain
Lying on the back, cross the left leg over the right Bend both knees toward the body Place both hands under the knee of the right leg Gently pull the right leg toward the chest Repeat on the opposite side
Psoas Major Muscle Stretch
The psoas major muscle is located in front of the lower spine.
Improves the ability to stand for long periods without pain
Kneel on the ground with both knees Place the left foot firmly on the ground in front of the body (half-kneeling position) Rotate the left leg outward (do not move the left foot) while tightening the buttocks Feel the stretch in the hip joint Repeat on the opposite side
The hamstrings run the length of the pelvic bone to below the knees.
Improves sitting posture and hip movement, helps with lower back pain
Grab the left leg behind the knee with both hands Straighten the left leg toward the ceiling Face the sole of the foot toward the ceiling
Transversus Abdominis Muscle Exercise
The transversus abdominis muscles are located in the abdomen.
Promotes spinal stability
Lie on the back with knees bent Place knees and feet shoulder-width apart Maintain a neutral spine position (do not push the spine toward the floor) Exhale while pulling the belly button in toward the spine Reach up toward the ceiling with the arms Slightly lift the head and shoulder blades off the ground Inhale as the head and shoulders return to the ground
Gluteus Medius Muscle Exercise
The Gluteus Medius muscles are on the sides of the hips.
Improves stability and flexibility, decreases lower back and hip pain
Lie on one side and place the back against a wall Breathe in deep, pulling the belly button towards the spine Raise the top leg slowly toward the ceiling while keeping the heel against the wall Point the toes slightly toward the ceiling Hold for 2 seconds then slowly lower