14 Effective Stretches to Alleviate Lower Back Pain

4. Hamstring Stretch

Recent studies suggest that the hamstring muscles are as important to back pain as the abdominal and back muscles. Though a forward fold is an alright option, you'll get more out of a stretch if you are not sitting on the muscles you're trying to stretch.

Instead, try lying on your back on a mat. Use a strap or towel around the ball of the foot so that your shoulders stay on the floor and your upper body remains relaxed. Think of drawing the thigh toward the chest rather than the foot toward the face. Bending the knee is fine, especially if this helps you keep your low back on the ground—you'll find the bend becomes less the more flexible your hamstrings become.