Piriformis Stretch
This exercise works on the piriformis muscle of your buttocks. Stretching this muscle can help relieve tension and pain in your lower back and buttocks.
Follow these steps for the piriformis stretch:
- Lie on your back with your knees bent and soles flat against the floor.
- Position your left ankle behind the base of your right thigh.
- Interlace your fingers behind your right thigh and pull it towards your chest until you feel your lower back stretch.
- Remain in this position for about 3 minutes.
- Repeat this with your left thigh.
Conclusion
In the most common cases, lower pain can be helped through exercise. If your lower back pain isn’t relieved at all by exercise, you should see a doctor as this could be indicative of other problems.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295260
[2] https://www.healthline.com/nutrition/stretches-for-lower-back-pain#2.-Trunk-rotation
[3] https://www.healthline.com/nutrition/stretches-for-lower-back-pain#6.-Flexion-rotation
[4] https://www.healthline.com/nutrition/stretches-for-lower-back-pain#3.-Cat-cow-stretch