Stretches to Relieve Lower Back Pain and Open Tight Hips

Best Stretching Exercises for back

Exercises / October 17, 2023

Standing Hamstring StretchThe standing hamstring stretch is the most common hamstring stretch technique.
Standing Hamstring Stretch for Low Back Pain Relief Video

Options for hamstring stretching exercises, listed from most difficult to least difficult, include:

Standing Hamstring Stretch

This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring.

Article continues below

The chair hamstring stretch puts less pressure on the low back.
Seated Chair Hamstring Stretch for Low Back Pain Relief Video

Seated Chair Hamstring StretchChair Hamstring Stretch

Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched.

Towel Hamstring Stretch

One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.

The wall hamstring stretch is another stretch option that's easy on the low back.
Wall Hamstring Stretch for Low Back Pain Relief Video

Wall Hamstring Stretch

Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.

Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time, one to two times each day. The hamstring muscles will lengthen over time, decreasing stress on the low back. Since other hamstring and back exercises may not be done everyday, stretching should not be just linked to other exercises.

In order to make stretching exercise a part of one's daily routine, it is best to stretch every morning when getting up and before going to bed. Stretching exercises are good back hygiene, just like brushing one's teeth twice a day is good dental hygiene.