#3 of 7 Lower Back Stretches to Reduce Pain and Build Strength
Piriformis Stretch
This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.
To do a piriformis stretch, follow these steps:
Lie on your back with both knees bent and your feet flat on the floor.
Place your right ankle at the base of your left thigh.
Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
Hold this position for 30 seconds to 1 minute.
Then do the opposite side.
Modifications
To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a cushion for support.