According to the American Chiropractic Association, 31 million Americans experience lower-back pain at any given time. Back pain has become so prevalent that it's become the single leading cause of disability worldwide. Back pain can be caused by a plethora of things like muscular and skeletal imbalances (such as scoliosis), sports injuries, car accidents, improper weightlifting technique, and poor posture.
Rick Richey, MS, LMT, and cofounder of RēCOVER NYC told POPSUGAR that having tight hips and hamstrings can contribute to lower-back pain. Rick shared five stretches with POPSUGAR that will help manage and alleviate lower back pain. Because the root of back pain will be different for everyone, be sure to consult your doctor or physical therapist before starting this stretching program. Rick said that if any stretch is felt in a joint rather than a muscle, adjust for comfort. Seek assistance from a professional for support and supervision when performing these stretches.
According to Rick, this stretch can alleviate pressure directly off the vertebral bodies and the discs in between.
Tension created by the posterior pull on the pelvis due to tight hamstrings commonly causes pressure in the lower back. Rick said this stretch may alleviate that pressure.
This stretches the posterior hip muscles and the TFL (hip adductor muscle). Rick said that having a tight posterior hip may limit sacral movement, causing too much movement at the lumbar spine.
According to Rick, this stretches the erector muscles of the spine and the lats, which can both contribute to lower back pain.
Rick said that when your adductors are tight, they can pull your pelvis forward, causing your lumbar spine to be compressed.