Stretching

PLEASE NOTE: If you have pain going all the way down your foot, problems with bowel or bladder control, or have any of the other warning signs we’ve listed on About Back Pain, these exercises are not right for you. Call your healthcare provider right away.

Stretching is an important part of exercising, but it also makes everyday things like putting on your socks a little easier. Stretching can help to reduce stiffness and pain, and can increase your range of motion. It’s easy to do; you can even stretch while you’re watching TV or reading. Warm up with a few minutes of walking or other gentle activity before you stretch.

Below are some of the recommended stretches for your back and hips. 

Supine Hamstring Stretch

Illustration of a woman laying down performing the Supine Hamstring Stretch

  • Lie on your back with your legs straight out.
  • Hold your left thigh with your hands.
  • Slowly lift your left leg until a stretch is felt in the back of your thigh.
  • Repeat on opposite side.
  • Hold 30 seconds. Repeat 2-4 times each side. Perform 1-2 times/day.

Supine Buttocks and Piriformis Stretch

Illustration of a woman laying down performing the Supine Buttocks stretch

  • To stretch your left buttocks, grasp your left knee with your left hand and your ankle with your right hand.
  • Gently pull your knee toward your left shoulder while at the same time gently pulling your ankle toward your right shoulder until you feel a stretch in the buttocks.
  • Hold 30 seconds. Repeat 2-4 times each side. Perform 1-2 times/day.

Seated Hamstring Stretch

Illustration of a woman performing the seated hamstring stretch

  • Select a sturdy chair without wheels. Sit on the edge of the chair with one leg straight and toes pointing up.
  • Simply flex at the hips without bending the knee of the extended leg. You should feel a stretch on the underside of the leg.
  • Hold for 30 seconds. Repeat 2-4 times each leg. Perform 1-2 times /day.

Seated Piriformis Stretch

Illustration of man sitting performing the Seated Piriformis Stretch

  • Select a sturdy chair without wheels. Sit on the edge of the chair with one leg propped on opposite knee.
  • Simply lean forward while keeping your back straight. You should feel a stretch in the buttocks area.
  • Hold for 30 seconds. Repeat 2-4 times each leg. Perform 1-2 times /day.

Standing Hip Flexor Stretch

Illustration of woman performing the standing hip flexor stretch

  • In a standing position with your right leg in front ofyour left leg, stand up straight. Tuck your buttocks underneath you and tuck in your stomach.
  • Start with your weight on your left (back) leg.
  • Slowly transfer your weight to your right leg. You should feel a stretch in the front of your left thigh.
  • Hold for 20 seconds. Repeat 3 times on each leg.

If you have osteoporosis, stenosis, or have had back surgery, you should not do these exercises without first talking to your health care provider. If your pain gets worse while doing these exercises, stop immediately. Pain getting worse means it increases and stays increased, or it spreads to somewhere that didn’t hurt before. That’s another sign to see a healthcare provider who can help you.