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Many people experience low back pain for many different reasons. Some people hurt due to injury, some from work, some from something as simple as sneezing or working around the house. Here are a few stretches to try at home to help with that nagging low back pain, hold each for 20-30 seconds a few times a day. If these stretches do not help, it might be time for a visit with a chiropractor, for some palliative care and some corrective exercises. 

Lumbar Rock Stretch

Start with hands and knees on the floor with elbows straight, hands shoulder-width apart, knees under the hip, and hands under the shoulders. Back is arched, and the hips are pushed back towards the ankles as shoulders are lowered toward the floor (Yoga Child’s pose). Without moving hands or knees, move forward to starting position, continue forward until in press-up position (Yoga Seal Pose).

Knees to Chest

Laying on the floor face up, have hips and knees bent, feet flat on floor, pelvis in a neutral position. Brace abdominals and low back (like someone is going to hit you in the stomach, then flatten your low back to the floor), then lift one knee to chest. Knee is then held to chest by arm. Should feel a stretch in low back and hips. Lower leg slowly, repeat on other side. For a more aggressive stretch, raise one knee, then the other, lower one leg at a time.

Lateral Trunk Stretch

Lay face up on floor, hips and knees bent, feet flat on floor, pelvis in a neutral position, and arms away from sides, so you look like a T. One leg is crossed over the other. Try to get the top leg at a perpendicular angle to the bottom leg, while both shoulders remain in contact with the floor. Repeat on other side.

Piriformis Stretch

Lay face up on floor, hips and knees bent, feet flat on floor, pelvis in a neutral position. Knee of the stretching leg is crossed on top of the other, and both knees are brought to chest. Grasp lower knee and use it to pull both knees toward chest

Possible Substitution: With hands and knees on the floor, stretching leg and foot are pulled up and crossed in front of the uninvolved knee. Push hips backward, keeping the uninvolved knee extended and the knee of the involved leg flexed and rotating. Optional to shift body weight toward the uninvolved side. This is also called the pigeon stretch. 

Iliopsoas Stretch

Start in a half kneeling position, with the stretching side knee on the floor, and the other leg with your foot on the ground in front of you, with your knee at a 90 degree angle. Keep your back straight, and shift your hips forward, further bending you front knee. You should feel a stretch in the front of your kneeling leg and hip. If possible reach back and pull the toe of the back foot up, flexing the bottom knee.