14 Effective Stretches to Alleviate Lower Back Pain

10. Piriformis Stretch

The piriformis is a muscle that begins in the lower back, then stretches to the femur, sitting close to the sciatic nerve. Because of this position, it is often a source of significant back pain, especially in people with conditions like sciatica.

To stretch the piriformis, lie flat on the ground with the knees bent. Cross the foot of one leg over the knee of the other, resting just above the ankle of the raised leg on the knee of the other. Keeping the top foot flexed to protect the knee, gently pull the lower leg toward the chest. Hold the position for 10 seconds or more before repeating on the other leg.