The One Stretch That Can Make Lower Back Pain Feel Better
If your lower back has been aching, your first instinct might be to stretch your hamstrings by bending forward and reaching for your toes. But here’s the problem: when you round your back to do that, you can sometimes make your symptoms worse instead of better.
That’s why the most helpful stretch for many people with lower back pain is not a hamstring stretch at all. The stretch you actually need is the one that helps bring your pelvis back into a better position.
Discover how one simple hip stretch can reduce pressure on your lower back by improving pelvic alignment, easing tight muscles, and helping your spine feel more supported.
Why Hamstring Stretching Can Backfire
When people feel tight or sore in their lower back, they often fold forward and pull on the back of their legs. The issue is that this movement usually comes with rounding the lower back, which can add more pressure to the discs and nerves that are already irritated.
Instead of forcing more movement through your lower spine, the goal is to create a position where your spine feels more “stacked” and supported.
The Real Issue for Many People: Pelvic Position
A common reason lower back pain sticks around is because the pelvis is pulled forward into what’s often called an anterior pelvic tilt.
When the pelvis tips forward:
The arch in the lower back increases
The discs and nerves in the low back can feel more compressed
You may feel that pinchy pain where the hip and spine meet
The discomfort can sometimes travel into the hips or down the legs
If this is your posture pattern, it usually means your hamstrings are not the tightest problem. The muscles that tend to be tight are actually in the front of the body, especially:
Hip flexors (front of the hips)
Psoas (a deep core muscle that connects your spine to your lower body)
These muscles can pull the pelvis forward and keep you stuck in that position, which increases the likelihood of recurring back pain over time.
The One Stretch to Focus On: Chair Hip Flexor and Psoas Stretch
This stretch targets the muscles that commonly pull the pelvis forward. It also helps your pelvis move back toward center, which can reduce pressure on the lower back.
How to do it
Walk up to a chair.
Kneel on the chair with one knee.
Place one hand on the back of the chair for support.
Swing your other leg forward into a lunge position.
The most important form tip
This is where most people go wrong.
As you come forward, if your pelvis shifts forward and your lower back arches, you’re putting more stress into the exact area you’re trying to calm down.
Instead:
Tuck your pelvis
Squeeze your glutes
Imagine pointing your tailbone toward the ground
Now keep that tucked position and gently shift forward until you feel a deep stretch in the front of the hip of the back leg.
How long to hold it
Hold for 60 seconds on the right
Then hold for 60 seconds on the left
Do it at least once a day.
If Kneeling on a Chair Is Not Comfortable
If kneeling is not an option because of knee pain or the chair setup, you can do a standing alternative.
Standing option
Step into a lunge stance (one foot forward, one foot back).
Keep your hips facing forward.
Tuck your pelvis and squeeze your glutes.
Gently shift forward until you feel the stretch in the back hip.
Same timing:
60 seconds per side
Once daily
What to Expect Over the Next Few Weeks
When you practice this daily, you’re gradually teaching your pelvis to move from a forward-tilted position back toward center. As that happens, the pressure on the lower back often decreases and movement starts to feel easier and smoother.
The key is consistency and form. A simple one-minute stretch done correctly is usually more effective than doing a bunch of stretches with poor alignment.
Conclusion
If your lower back pain is connected to an anterior pelvic tilt or tight hip flexors, the most powerful stretch may be the one that brings your pelvis back to a stacked, centered position. Do the chair version (or the standing version) for one minute per side every day, and focus on the most important cue: tuck the pelvis, squeeze the glutes, and avoid arching the lower back.