If you're suffering from low back pain or having pain into your legs, here are a few stretches that can help give you some relief until you can make it into our office for treatment of the problem causing your pain. When stretching, you should never stretch to the point of pain, force a movement or bounce. Only stretch to the first point of tension.

Pelvic Tilt

1. Lie on your back on the floor with a pillow under your head.
2. Bend your knees so that your feet are flat on the floor.
3. As you lay there you will notice there is likely a space between your lower back and the floor. Tighten your abdominal muscles by pulling your naval in and lifting your tail bone up.
4. Your pelvis should still be on the floor but you should be able to feel your lower back against the floor.
5. Hold this position for 10 seconds, and repeat 10 times. Do not hold your breath while performing this stretch. 

Kneeling Lumbar Flexion

1. Kneel down and sit on your heels.
2. Keep knees about hip width apart.
3. Place your hands on your thighs.
4. Slide your hands down your thighs onto the floor in front of you supporting your weight as your trunk moves down toward the floor. If you are able to you may rest your forehead on the floor.
5. Breathe deeply allowing your back to relax and Hold this position. for 30 to 60 seconds.

Hip Rotator Stretches

   Internal Rotators

1. To stretch the right side in sitting cross your right leg over the left so that your right ankle is laying across your left thigh.
2. Put your right hand on your right thigh and gently press down until you feel resistance.
3. Then tilt forward at the hips slowly as you exhale. Remember to keep your chest up and your back straight. Don't allow yourself to hunch forward or lose the normal lordosis (inward curvature) in your lower back.
4. Hold this position for 30 seconds.

   External Rotators

1. Again, to stretch the right side, begin as above with your right ankle laying across your left thigh.
2. Grab hold of the right knee with both hands and pull your right knee up toward your left shoulder.
3. Pull to the point of resistance but not pain as you exhale slowly.
4. Hold this for the 30 seconds.

Reference:

Eveleigh, Janice; Retrieved from: www.stretching-exercises-guide.com