According to the American Chiropractic Association, 31 million Americans experience lower-back pain at any given time. Back pain has become so prevalent that it's become the single leading cause of disability worldwide. Back pain can be caused by a plethora of things like muscular and skeletal imbalances (such as scoliosis), sports injuries, car accidents, improper weightlifting technique, and poor posture.
Rick Richey, MS, LMT, and cofounder of RēCOVER NYC told POPSUGAR that having tight hips and hamstrings can contribute to lower-back pain. Rick shared five stretches with POPSUGAR that will help manage and alleviate lower back pain. Because the root of back pain will be different for everyone, be sure to consult your doctor or physical therapist before starting this stretching program. Rick said that if any stretch is felt in a joint rather than a muscle, adjust for comfort. Seek assistance from a professional for support and supervision when performing these stretches.
Kneeling Hip Flexor Stretch
Image Source: Rick Richey / RēCOVER NYC
Start kneeling on both knees. Place your right leg in front, creating a 90-degree angle in the knee joint. Keep a straight line from your head, shoulder, hip, and left knee. Your back foot should be flexed.
Slowly tuck your pelvis into the "scared dog" position (a slight roll forward).
This stretch will be felt in the front of your left hip and thigh.
Hold for a minimum of 30 seconds. Repeat on the right side.
According to Rick, this stretch can alleviate pressure directly off the vertebral bodies and the discs in between.
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90/90 Hamstring Stretch
Image Source: Rick Richey / RēCOVER NYC
Begin lying in a supine position on your back.
Fully extend your left leg on the floor. Raise the right leg up to a 90-degree angle in your hip joint (or as far as you can go), and bend your right knee so that it also makes a 90-degree angle.
Straighten your bent right knee as far as it can go with control. You don't want other parts of your body to move.
This stretch should be felt in the hamstring of your right leg.
Hold for one to two seconds. This completes one rep.
Repeat for 10 reps, then repeat on the left leg.
Tension created by the posterior pull on the pelvis due to tight hamstrings commonly causes pressure in the lower back. Rick said this stretch may alleviate that pressure.
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Figure Four
Image Source: Rick Richey / RēCOVER NYC
Start lying in a supine position on the ground. Place your right foot against a wall (or on a chair/sofa).
Place your left leg on top of your right knee. Gently begin to push the left knee away from you. This should cause no pain. If it does, don't push as hard.
Hold for a minimum of 30 seconds. Repeat on the right side.
This stretch can also be completed by placing the left foot on the outside of the right leg and holding the left knee into your chest.
This stretches the posterior hip muscles and the TFL (hip adductor muscle). Rick said that having a tight posterior hip may limit sacral movement, causing too much movement at the lumbar spine.
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Child's Pose With Palms Facing Up
Image Source: Rick Richey / RēCOVER NYC
Come into a kneeling position on your knees.
Shift your hips back, sitting your glutes onto your heels. Lower your head toward the floor.
Reach both arms forward, resting them on the ground with your thumbs up toward the sky for a deeper stretch.
Hold for 30 seconds.
According to Rick, this stretches the erector muscles of the spine and the lats, which can both contribute to lower back pain.
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Kneeling Adductor Stretch
Image Source: Rick Richey / RēCOVER NYC
Start in a kneeling position. Extend your left leg directly out to your left side. Tuck your hips into the "scared dog" position (a slight roll forward) for a deeper stretch.
This stretch should be felt on the inner thigh of your left leg.
Hold for 30 seconds. Complete the same stretch on your right leg.
Rick said that when your adductors are tight, they can pull your pelvis forward, causing your lumbar spine to be compressed.
