8. Butt Stretch
Another muscle that can be tight when you have back pain is the piriformis, a muscle in your butt. The stretch below is really effective at stretching this muscle and very easy to do. To perform the exercise, lie on your back and cross your right ankle over your left knee. Grasp the thigh of your left leg and take a deep breath. As you exhale, pull the knee toward you. Hold the stretch for 20-30 seconds. Repeat twice for each side.
9. Leg Stretch
It is very common that your thigh muscles, which are located on the back of your legs, are very tight when you have back pain. For this reason, it is recommended that you stretch them out. You can see a great stretch for the thigh muscles below. To perform this exercise, lie on your back with both feet on the floor and knees raised. Loop a towel under the ball of one foot. Extend your knee and slowly pull the towel back. You should feel a gentle stretch on the back of your leg, try not to overdo it. Hold for 20 to 30 seconds. Repeat twice for each leg.
10. Spine Stretch
This last stretch is great for stretching your spine, and it feels good too. Lie on your back and place a small pillow under your head. Keep your knees bent and together. Keep your torso relaxed and your chin gently tucked in. Inhale deeply and as you exhale, roll your knees to the side, followed by your pelvis, keeping both shoulders on the floor. Inhale deeply as you return to the starting position. Repeat six to eight times, alternating sides.
