At some point in time almost everyone is going to experience some form of low back pain. In most cases, our low back pain can be caused by sore or tight muscles in the posterior chain. In layman’s terms, anytime the muscles in your butt or hamstrings are sore or tight you will likely experience some lingering back pain. Low back pain can sometimes also be caused by tightness/soreness in the hips – but since the hips are so complex we will have an entirely separate post dedicated on how to stretch and open your hips.
What can cause all that soreness and tightness? Soreness and tightness in the posterior chain can be cause by several reasons like delayed onset muscle soreness, spending too much time sitting or having bad posture. One of the best ways to start alleviating some of the tension in that posterior chain is to stretch. Below are four of our favorite, quick, and easy stretches that do not require any special or fancy equipment.
1. Pigeon Stretch
Pigeon stretches are great for alleviating lingering muscle soreness and tightness in those glutes. To start off, you will need to get yourself down onto the floor. Once on the floor, take one of your legs and bring it in front of you. When your leg is in front of you, bend your knee and start tucking your foot towards your body. If you need a clear visual you can refer to the above picture on the left. Once your foot is tucked in, start to lean over your bent leg. Again, if you need a clear visual you can refer to the picture on the right.
Performing this stretch would be ideal after a workout or on a rest day since it is causing the muscles to relax. Hold this post for about 30-60 seconds. Make sure you are breathing the whole time! You can switch legs and repeat if desired.
2. Figure 4 Stretch
A figure 4 stretch is another great stretch for alleviating lingering soreness/tightness in the glutes. I love this stretch because it is so inclusive and just about everyone can perform it. To do this stretch you will need to be sitting. You can sit on either a chair, couch, bench, bed, etc. Take one leg and fold it up over your knee. Once your leg is in that position start to lean forward. Your flexibility and mobility will determine how far over you can lean. Some people may feel a stretch just from getting in the position and others may end up laying flat on top of their bent leg.
This is another stretch that would ideally be performed after a workout or on a rest day. Just like the pigeon stretch, this stretch will cause the muscles to relax. Hold the stretch for 30-60 seconds, while breathing, switch sides and repeat if desired.
3. Kneeling Hamstring Stretch
This stretch is great for tight/sore hamstrings. To perform this stretch you will need to be on the floor in a kneeling position. Once kneeling, take one leg and extend it out in front of you. When your leg is in front of you, while keeping your back as flat as possible, start to lean over towards your leg. Your flexibility and mobility will determine how far over you can reach. Some people may barely be able to touch the floor and others will be laying on top of their leg. This stretch can be felt in the entire backside of your leg (hamstring area) all the way up to your glutes.
This stretch would ideally be performed after a workout or on a rest day as it is another stretch that will relax the muscles. When I do this stretch, I like to put something soft and cushiony under my knee. Hold this stretch for 30-60 seconds, while breathing, switch sides and repeat if desired.
4. Elevated Leg Lying Hamstring Stretch
I saved the absolute best for last. To perform this stretch simply lay on the floor, scoot your butt as close to the wall as possible and rest your legs against the wall. Of all the stretches we covered, this is easily the most relaxing. This stretch will be felt throughout the back of the legs and sometimes even in the glutes.
Hold this stretch for as long as you feel comfortable and make sure you breathe through it. If you want to enhance your stretch, you can begin to widen your legs. Just like with the others, this would ideally be performed on a rest day or after a workout as it will cause the muscles to relax.
These are four basic stretches that really should help alleviate some of the low-back pain. Have you tried them before? Did you think they worked for you? Let us know in the comments below!
I am so glad to come across this post. I do suffer from backpain occasionally and these exercises will help me. Thank you.
You are welcome!
I get lower back pain sometimes and I’ll be sure to try these out.. thank you!
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Great!
I suffer from time to time with lower back pain; I will be giving these a try! Thank you for such great and useful information.
You are welcome!
I am a HUGE fan of the wall stretch. It’s such a comfortable way to do so. I think I am going to hang out with my wall for a bit. I’ll see you soon! š
LOL The wall stretch is great!! Enjoy š
Such a detailed and well explained article! Thank you for sharing your knowledge on this! š
You’re welcome!
I do get back pains most of the time and this is really helpful, I just need to work on the flexibility aspect and I am sure I will be fine.
Definitely, flexibility and regular stretching can really start to ease some of the tension!
Great post. I would definitely book mark for later. Thank you for such great and useful information.
You’re welcome!
yes!!! thank you!!!!!!!!
I have been in severe lower back pain so I am alway searching for new stretches and etc.
Definitely will be trying these tonight
Awesome, stretching really is so essential!
I will be doing these tonight! My husband had akso had many back issues an and sincd started stretching every day, heās had a very long stretch since his last injury.
Awesome, these stretches really should help alleviate some of the tension you’re feeling!
This is incredibly helpful. I love the stretch on the wall. Definitely doing that.
The stretch on the wall is great! It is so relaxing!
I absolutely love the pigeon stretch. That was always my favorite in college. I was a student athlete!
The pigeon stretch is great! It really does dig deep into those glutes!
Completely agree with you this stretch would ideally be performed after a workout or on a rest day as it is another stretch that will relax the muscles
Exactly!
Thanks for the great list of exercises. They look simple enough for me to do with my sciatica and bulging disks.
They definitely are, especially the figure 4 stretch!
These are great ideas for stretching. I do suffer from back pain and mostly I do yoga poses to relieve the pain without taking painkillers.
Awesome, it really is such a great way to alleviate the tension!
Iām not sure if my comment went through. Love your post!. As a yoga lover š§āāļø Pigeon pose is one of my favorites for increasing the flexibility of the hips.
The pigeon pose is so great!! It really is such a great hip opener!
Back pain is the worst. Happy to see these tips to possibly help.
I sit a lot during work have don’t have a lot of space in my office to stretch. The figure four stretch is very useful as I can do it right at my desk.
I used to do that stretch at my desk all the time ! Let me know how it works out for you.
I have definitely had problems with lower back pain this year. I will have to try out some of these stretches to see if I can reduce some of the effects, or lessen the duration.
Awesome, I hope that some of these are able to help you!
My back aches these past few days and I honestly, I never stretch. Oh, I need to try all of these!
Definitely try your best to incorporate stretching!
That elevated leg pose is new to me. I will have to remember that next time I am having back pain. The pictures are really helpful.
Awesome, definitely try them out!
I can get lower back pains when I workout incorrectly. Any stretch moves for upper back pains?
We’ll be posting a stretching routine for upper back later this week. But feel to check out one of our most recent posts “Sunday Recovery” There are 2 stretches in there that focus on the upper back and shoulder!
What a lovely post! I sometimes have lower back pain due to sitting down for a long time. These will help, for sure. Thanks for sharing! š
You’re welcome! I hope they do help!