3 Essential Stretches to Relieve Lower Back Pain
Lower back pain is one of the most common sources of discomfort, often caused by tight hips and an imbalanced pelvis. When key muscles around the pelvis—such as the glutes, adductors, and hip flexors—become tight, they pull the pelvis into poor alignment, placing excessive strain on the lower back.
The good news is that targeted stretching can help correct these imbalances, relieve tension, and reduce pain. Below are three highly effective stretches that can help you loosen up your hips, improve pelvic alignment, and relieve lower back pain.
Why These Stretches Work
Each of these stretches focuses on a different muscle group that affects the pelvis and lower back:
Seated Straddle Stretch – Loosens tight inner thighs (adductors) that pull the knees inward, misaligning the pelvis.
Figure Four Stretch – Relaxes external hip rotators and glutes, reducing tension on the lower back.
Hip Flexor Stretch – Lengthens hip flexors, which often pull the pelvis forward and create excessive lower back arching.
Performing these three stretches daily for just 5-10 minutes can significantly reduce stiffness, improve mobility, and help restore proper posture.
1. Seated Straddle Stretch – Open the Inner Thighs and Groin
Tight inner thigh muscles (adductors) pull the knees inward and misalign the pelvis, which can contribute to lower back pain. The seated straddle stretch helps open up these muscles, improving hip mobility and posture.
How to Perform the Seated Straddle Stretch
Sit on the floor or the edge of a chair with your legs spread wide.
Adjust your legs to find a comfortable stretch in the inner thighs.
Place your hands behind you for support if needed, keeping your chest upright.
Take a deep breath, and as you exhale, gently lean forward from the hips, keeping your back straight.
Hold this position for 60 to 90 seconds, breathing deeply and relaxing into the stretch.
If possible, walk your hands forward slightly every few breaths to deepen the stretch.
Modification for Beginners
If sitting on the floor is too difficult, perform this stretch while seated on a chair.
Use pillows under your knees if you experience discomfort.
Why It Works
Releases tension in the inner thighs and groin, which helps the pelvis return to a neutral position.
Reduces pressure on the lower back by allowing the spine to align properly.
Can be done while watching TV, working on a computer, or reading.
2. Figure Four Stretch – Release the Glutes and External Hip Rotators
The glutes and hip external rotators play a crucial role in pelvic alignment. When these muscles are tight, they pull the pelvis into a restricted position, which places stress on the lower back. The figure four stretch helps release these muscles, allowing the pelvis to move freely.
How to Perform the Figure Four Stretch
Lie on your back with your knees bent and feet flat on the floor.
Cross one ankle over the opposite knee, forming a "figure four" shape.
If you already feel a stretch in the glute and outer hip, hold here.
For a deeper stretch, reach through your legs and grab the back of your hamstring, pulling the knee toward your chest.
Hold for 60 to 90 seconds, taking deep breaths and relaxing into the stretch.
Switch sides and repeat.
Alternative Variation
If reaching through your legs is difficult, try placing the foot on a wall instead.
Another option is to let the crossed leg fall to the side, allowing gravity to deepen the stretch.
Why It Works
Loosens the glutes and deep hip rotators, allowing the pelvis to move into a more natural position.
Reduces tension in the lower back by improving hip flexibility.
Helps relieve sciatic nerve discomfort, which is often linked to tight glutes.
3. Hip Flexor Stretch – Correct Pelvic Tilt and Lower Back Strain
Tight hip flexors are a major cause of lower back pain. When these muscles shorten due to excessive sitting or poor posture, they pull the pelvis forward (anterior pelvic tilt), increasing pressure on the lower back. Stretching these muscles helps the pelvis return to a neutral position, reducing pain and improving mobility.
How to Perform the Hip Flexor Stretch
Kneel on a soft surface (yoga mat, cushion, or couch) with one knee down and the other foot in front in a lunge position.
Keep your hips squared forward and avoid rotating the pelvis.
Tuck your tailbone slightly, engaging your glutes to prevent excessive lower back arching.
Shift your hips forward gently, feeling a deep stretch in the hip flexor of the back leg.
Hold for 60 to 90 seconds, breathing deeply.
Repeat on the other side.
Common Mistakes to Avoid
Arching the lower back – Keep the pelvis tucked to ensure proper hip flexor stretching.
Rotating the hips – Keep the pelvis facing forward to get the full benefit of the stretch.
Why It Works
Lengthens the hip flexors, preventing them from pulling the pelvis forward and creating lower back strain.
Encourages better spinal alignment, reducing compression on the lumbar spine.
Improves overall posture and movement mechanics.
How to Use These Stretches for Maximum Relief
For the best results, perform these three stretches in sequence daily:
Daily Stretching Routine for Lower Back Pain
Seated Straddle Stretch – 60 to 90 seconds
Figure Four Stretch – 60 to 90 seconds per leg
Hip Flexor Stretch – 60 to 90 seconds per leg
By consistently practicing these stretches, you’ll gradually release tension in the hips, improve pelvic alignment, and reduce lower back pain.
Conclusion: Stretch Daily to Reduce Lower Back Pain
Lower back pain often stems from tight hip muscles that pull the pelvis into an imbalanced position. By stretching the inner thighs, glutes, and hip flexors, you can restore pelvic alignment, improve mobility, and relieve back pain.
Incorporate these three stretches into your daily routine and experience:
Less stiffness and pain in the lower back
Better hip mobility and posture
Improved movement and flexibility