In some cases, tightness in a variety of muscles can contribute to low back, hip, or knee pain. We wanted to share a couple of basic ideas to try.

It’s best to contact your physical therapist if you’re suffering with pain in any of these areas. You will get evaluated and your PT will ensure that stretches like these are appropriate for you and your situation.

Stretch #1: Single Knee to Chest

Lie down on your back. Bring your knee towards your chest, supporting underneath the thigh/knee. If this places any strain on your back, keep your opposite leg bent with the foot on the floor. For a deeper stretch, keep your opposite leg straight as pictured.

This stretch should be felt in the buttock or back of the hip.

Stretch #2: Double Knee to Chest

Lie down on your back. If your back is currently feeling painful, bring one knee up at a time to take some stress off of the back. Bring both knees towards your chest, again supporting under the thighs.

This stretch should get further into the low back, as compared to Stretch #1.

Stretch #3: Piriformis Stretch

Lie down on your back. Start with both knees bent and feet on the floor. Cross one ankle over the opposite knee, and let you knee fall out to the side. To increase the stretch, pull your knee towards your chest as pictured.

Dosing

For all of these stretches, aim for a total time of 1-2 minutes of stretching. Break it up into workable chunks, but aim for at least 10 seconds. These stretches should not increase pain and should not make you more sore afterwards.

Disclaimer: The purpose of this site is to promote the understanding of health, wellness, and prevention. The information on this site is not intended/implied to be a substitue for professional medical advice, diagnosis, or treatment. If you are experiencing pain, please see a medical professional.