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!
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