What stretch relieves lower back tightness?

Because lower back pain is usually worse in the morning, doing a simple stretch before you get out of bed will be beneficial in reducing morning tightness. Lying flat on your back with your head on a pillow, or on one side with the lower leg slightly bent, bend your upper leg so you can grab the front of your knee with both hands. Then slowly pull your knee toward your chest.

When you get to the point where you feel some moderate pulling in your lower back and upper buttock, hold that position for ten to fifteen seconds and then let go and slowly straighten your leg. Repeat this procedure seven to ten times, each time trying to bring your knee a little closer to your chest. Then repeat the entire procedure on the opposite side, pulling the other leg toward your chest.

Never bring both knees toward your chest at the same time. Although this simple exercise will not bring about lasting change, it is effective in temporarily relieving lower back tightness during the day or when there is no time for directed stretching. If there is no place to lie down, you can also do this exercise standing with your back against a wall.

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