What are some common stretches you can do to relieve a tight low back?

Child Pose

This traditional yoga pose gently stretches your glute max, thigh muscles, and spinal extensors.

To do Child’s Pose, follow these steps:

1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.
2. Hinge at your hips as you fold forward, walking your hands out in front of you.
3. Rest your belly on your thighs.
4. Extend your arms in front of or alongside your body with your palms facing up.
5. Focus on breathing deeply and relaxing any areas of tension or tightness (low back pain chiro near me) .
6. Hold this pose for up to 1 minute.

Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To do a knee-to-chest stretch, follow these steps:

1. Lie on your back with both knees bent and your feet flat on the floor.
2. Keep your left knee bent or extend it straight out along the floor.
3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone(toronto chiro).
4. Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
5. Breathe(Toronto best chiro) deeply, releasing any tension.
6. Hold this pose for 30 seconds to 1 minute.
7. Repeat with the other leg.

Piriformis stretch

This stretch works your piriformis muscle, which is found deep in your buttocks. To do a piriformis stretch, follow these steps:

1. Lie on your back with both knees bent and your feet flat on the floor.
2. Place your right ankle at the base of your left thigh.
3. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
4. Hold this position for 30 seconds to 1 minute.
5. Then do the opposite side (chiro near me).