Easy Stretches For Back & Leg Pain

According to the New York University School of Medicine, 80 percent of Americans will experience low back pain at some point in their lives. Muscular strains, tightness or imbalances in the lower back may cause pain in the legs and vice versa. Stretching the legs and back muscles alleviates associated pain and prevents future bouts of discomfort.

Piriformis Stretch

The piriformis is a large, flat muscle in the glutes. A tight piriformis causes pain in the lower back, back of the thighs and buttocks. To stretch your piriformis and relieve back and leg pain, sit on the edge of a chair and rest both of your feet on the ground. Straighten your back and tighten your abdominal muscles. Lift your left foot off of the ground and place your left ankle on top of your right knee. Lower your chest towards your knees, stopping when you feel tension in your glutes. Hold the stretch for 30 seconds. Switch legs positioning and hold for 30 more seconds. Doing the stretch twice promotes flexibility and lengthening of the muscles--two aspects that reduce back and leg pain.

Hamstring Stretch

The hamstrings are located on the back of the thighs. Tight hamstrings pull the pelvis out of its natural position and cause lower back pain and leg pain. Constricted hamstrings contribute to leg and back pain while limiting range of motion during activities. To stretch the hamstrings, stand up straight and adjust your feet so that they are hip-width apart. Relax your shoulders and pinch your shoulder blades down and together. Doing this ensures that you maintain proper back posture throughout the stretch. Bend your knees slightly and hang your arms in front of your body. Hinging from the hips and maintaining a straight back, bend forward and reach your fingers towards the ground. Stop when you feel a tension in the back of your thighs. Hold in this position for 30 seconds, rest momentarily, and repeat.

Sciatica Stretch

The sciatic nerve, the longest nerve in the body, runs from the lower back to the legs. A ruptured disc, tight muscles or muscular strains may pinch or compress the nerve. Symptoms include lower back pain and radiating pain that runs down the legs, through the the thighs and to the calves. Stretching the muscles surrounding the sciatic nerve may eliminate some of the leg and back pain associated with it. To stretch the surrounding areas, lie face down on a mat. Place your palms next to your shoulders and lift your head until your chin is parallel to the ground. Extend your arms to straight and simultaneously lift your upper body and stomach off of the mat. Your lower body remains in contact with the floor throughout the entire stretch. Hold in the lifted position for 30 seconds and then lower to the ground. Rest momentarily and then repeat the stretch.