14 Effective Stretches to Alleviate Lower Back Pain

2. Supine Twist or Lying Rotational Stretch

Sometimes, the gluteal muscles tighten, creating or worsening back pain. Stretches that work the glutes can be as important to back health as those that stretch the back. Lay on the floor facing upward and keep the knees bent. Lower the knees to the side with control, while keeping the shoulders on the floor. Place the knees on a block or pillow if the opposite shoulder lifts before the legs reach the ground. Hold this side for 10 seconds before switching.

This stretch is also ideal for conditions like sciatica, which can worsen when inflamed gluteal muscles press on the sciatic nerve.