Say Goodbye to Lower Back Pain with These 4 Simple Stretches

Lower back pain often stems from tight hip flexors and muscular imbalances caused by prolonged sitting. Dr. Mandell demonstrates simple stretches to address this:

1. Stand tall and press inward/downward on one buttock with both hands while pushing hips forward. Hold 7-8 seconds per side, repeating 5 times daily. This stretches tight muscles contributing to pelvic misalignment.

2. Rotate torso sideways while reaching toward opposite foot, keeping legs facing forward. Hold 30-45 seconds to release piriformis muscle tension irritating sciatic nerves.

3. During the hip flexor stretch, pull belly button toward spine while maintaining pressure. Hold 5 seconds to engage transverse abdominals – crucial for spinal support.

4. Lie flat and gently pull one knee toward chest while keeping opposite leg straight. This 1-minute stretch eases acute lower back and glute tension.

Consistency is key – these exercises work best when performed multiple times daily. Dr. Mandell emphasizes that sedentary lifestyles create most lower back issues, making regular movement essential for lasting relief. The techniques target both symptom relief and addressing root causes through improved flexibility and core strength.