This exercise will help reduce pain and alleviate tight or strained lower back muscles. Lie face-up on the floor with your knees bent slightly and your feet flat on the floor. Tighten your butt muscles and flex your abdomen, pulling your hips upwards, towards your ribs. Press your lower back into the floor and hold for one second before relaxing. Work up to flexing your abdominals for five seconds, then extend your legs a little more to make the move a little bit more difficult. Perform this exercise three times a week or more.
Upper Back Extension
Upper back extension is a stretching exercise that strengthens the back muscles, which are usually tense and inflexible. Stretching the back muscles is important for recovery and preventing future flare ups. To perform this stretch, lay flat on your stomach and place both hands behind your lower back. Slightly raise your head and chest from the floor and hold this position for 5 seconds. Repeat this stretch 8 to 10 times and gradually increase the duration of your back extension to 20 seconds.
Spinal Stenosis Stretches
According to physical therapist Ron S. Miller on Spine-health.com, spinal stenosis-induced sciatica pain generally takes the opposite approach of herniated disc pain. Flexion exercises, where the upper body bends forward, are best in alleviating this type of pain, although extension exercises also may be used depending on the specific injury. To perform back flexion, lie on your back and slowly pull your knees into your chest. Hold for 30 seconds. Try to repeat four to six times.
Lying Piriformis Stretch
Lie on your stomach with your arms relaxed by your sides. Rest your head to one side. Lift your lower legs up into the air, then allow them to fall out into a relaxed position. Keep your legs in this position for five minutes or longer, if possible. This is a subtle stretch that works best when you can stay relaxed in this position for several moments.
