14 Effective Stretches to Alleviate Lower Back Pain

14. 14. Self-Massage Stretch

The right kind of self-massage can offer just as much relief as stretches when incorporated into your lower back routine. For this massage, you'll need a lacrosse or tennis ball, or you can use a balled-up pair of socks. The harder the ball, the more intense this stretch will be.

Lie on your back with your knees bent. Raise one hip off the ground and feel for the spot above your pelvis that is soft. Place the ball here, but make sure it isn't on the spine. Lower the hip back down, then draw the knee of the same side in toward the chest as much as you can without pain. Stay relaxed and breathe throughout. Count to 30, then lower back down, move the ball up about an inch, and repeat. Do the same on the other side.