An Expert Says to Do These 5 Stretches to Relieve Lower-Back Pain

• 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.