Everyday Moves: 25 Gentle Exercises for Back Pain Relief

19. Lying Figure-Four Stretch — Piriformis and Sciatica Relief

Tightness in the piriformis muscle, a deep hip rotator that sits near the sciatic nerve, is a frequent contributor to stubborn low back and leg discomfort. Lie on your back, bend your knees, and cross one ankle over the opposite knee, forming a "figure four" shape. Gently use your hands to draw the non-crossed knee toward your chest until you feel a comfortable stretch in your hip and buttock. Hold for 30 seconds per side. This stretch gently releases tension in the hip's exterior rotators, providing often-immediate relief that extends up into the lower back and helps ease potential sciatica irritation.

20. Hip Hinge Practice (The Safe Bend) — Posture Retraining

The Hip Hinge is not an exercise but a fundamental movement pattern essential for protecting your back during daily activities like bending over to load the dishwasher or pick up a pen. Stand with hands on your hips or holding a broomstick along your spine. Keeping a slight bend in your knees and a long, flat back, slowly push your hips straight back until you feel a light hamstring stretch. It is a bow, not a squat. This move teaches you to recruit your stronger glutes and hamstrings rather than relying on your spine's weaker muscles to bend, making everyday lifting and bending safer and easier.