Chronic low back pain often responds well to consistent, targeted stretching that addresses key areas like the sacroiliac joints, hip flexors, and spinal mobility. Based on techniques from Dr. Mandell and other experts, this 2-minute daily routine combines three evidence-based movements to relieve pressure on nerves, improve joint function, and reduce muscle tension.
Lie flat and alternate pulling each knee toward your chest for 30 seconds per side. This decompresses the L5-S1 vertebrae while stretching overworked lower back muscles. For added benefit, pull both knees simultaneously while gently rocking side-to-side to mobilize the sacroiliac joints.
Flip onto your stomach and bend knees to 90°. Slowly rock your knees side-to-side for 30 seconds, then transition to clam shells (opening/closing knees like a book) to increase hip joint mobility. This dual-action movement lubricates the often-neglected SI joints while activating gluteal muscles.
Sit upright and cross one ankle over the opposite knee. Lean forward gently while pressing down on the raised knee for 30 seconds per side. This directly targets the frequently problematic piriformis muscle, a common source of sciatic nerve compression.
For optimal results, pair with:
– Hydration (6-8 glasses water daily to maintain disc elasticity)
– Sleep posture adjustment (pillow under knees when supine, between knees when side-sleeping)
– Hourly seated breaks with 20-second standing back extensions
While immediate relief is possible, consistency proves critical – research shows 85% of chronic low back cases improve within 6 weeks of daily mobility work. Those with severe/prolonged symptoms should consult a physical therapist for personalized progression.