7 Stretches to Relieve Back Pain

Floor Stretch for back

Stretches / May 25, 2024

This exercise will facilitate a release and elongation of the hip flexor muscles. Supine groin progressive is ideal for someone who spends a lot of time sitting and has tight hips and low back.

People often ask why they have to spend so much time in this position (one to two hours). If you have a desk job or spend a lot of time sitting, then the iliacus and psoas muscles will require some persuasion to release. A shorter-duration, high-demand stretch like pigeon or Sampson stretch will not allow the hip flexor muscles to truly adjust and change length and tension.

Supine groin progressive is a long-duration, low-demand stretch that will slowly and progressively take the hip through its full range of motion, thus allowing for a release as your body settles into the floor. It is recommended to do this exercise one time per week or every other week.



  1. Put the shoes or boots on, and stack the toilet paper rolls against a wall.
  2. Lie on the floor with one leg up over the chair, bent to ninety-degrees. Your arms should be out to your sides at 45 degrees with palms facing up.
  3. Place your other foot on top of the stack of toilet paper rolls, and allow the side of your foot to rest up against the wall. Adjust yourself as needed so your knees and ankles are in line with your hips. Relax your upper body and stay here until your low back settles flat into the floor (three to ten minutes).
  4. Once your low back is flat, remove one roll of toilet paper, and rest your foot on the next level. Stay here until your low back settles flat into the floor.
  5. Continue this until your leg is extended straight out on the floor, and remain at the floor level until your back flattens into the floor. It is important that your foot is straight and passively resting against the wall. If your foot flops out to the side or if you have to work to keep your foot straight, then you will not get the full benefit of the exercise.
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Source: breakingmuscle.com