INTRODUCTION
Lower back pain can often stem from tightness in the hips and glute muscles. These areas provide foundational support for the spine, so addressing them can bring real and lasting relief. That’s where how you reduce back pain with The Figure Four Stretch proves invaluable. This stretch targets multiple muscle groups while remaining accessible to people of all fitness levels. Practising it regularly can improve comfort and flexibility and help maintain a healthier lower back.
UNDERSTANDING THE CONNECTION – HIPS, GLUTES AND THE LUMBAR SPINE
When the hips are stiff, or the glutes are underused, the lower back is forced to compensate. This added strain contributes to chronic discomfort and reduced mobility. The Figure four position gently opens the hip joint while simultaneously stretching the piriformis and gluteal muscles. By addressing these imbalances directly, the pose reduces pressure in the lumbar spine and encourages a more balanced posture. A relaxed lower back starts with functional hips.
HOW TO PERFORM THE FIGURE FOUR STRETCH SAFELY
Start by lying on your back with both feet flat on the floor. Cross one ankle over the opposite thigh, creating a ‘figure four’ shape. Lift the bottom leg and gently draw it towards your chest, threading your hands behind the thigh. Keep your shoulders relaxed and your neck soft. Hold for 30 to 60 seconds, breathing steadily. Repeat on the other side. This controlled movement allows the stretch to release tension without force or discomfort.
MODIFY FOR COMFORT AND FLEXIBILITY LEVELS
The Figure Four Stretch suits nearly everyone, but slight adjustments can make it even more effective. For tighter hips, perform the stretch while seated in a chair. If lying on the floor, use a yoga strap or towel to help lift the leg. Keeping the foot flexed and the knee aligned prevents unwanted strain. These small changes ensure the movement remains safe, beneficial and sustainable for daily use—even for beginners or those with limited mobility.
EASING LUMBAR PAIN THROUGH GLUTE ENGAGEMENT
The glutes play a vital role in spinal support. When they’re tight, overworked or inactive, the lower back can suffer. Practising the Figure Four Stretch regularly helps restore balance and reduce built-up tightness. The result is better mobility in the hips and less stress in the lumbar area. Over time, this leads to less discomfort when standing, walking or sitting for long periods. Addressing glute and hip tension directly offers real back pain relief.
ENHANCING POSTURE AND SPINAL ALIGNMENT
Poor posture often stems from tight or imbalanced hip muscles. As the pelvis tilts out of alignment, the lower back compensates. The Figure Four Stretch works to restore a more neutral pelvic position, easing spinal strain and enhancing posture. As alignment improves, you’ll likely experience less fatigue during daily tasks. It also promotes body awareness, making it easier to maintain good posture throughout the day and avoid future episodes of back discomfort.
INTEGRATING THE STRETCH INTO A DAILY ROUTINE
Consistency is key when seeking relief from back pain. Figure four can be incorporated into morning routines, post-exercise cool-downs or pre-sleep relaxation. Practising the stretch 3–5 times per week is ideal for lasting results. Pairing it with other lower back relief movements—such as knee-to-chest or pelvic tilts—can build a well-rounded routine. These gentle exercises complement each other, supporting long-term spinal health and reducing the risk of recurring pain.
SUPPORTING MOBILITY BEYOND THE SPINE
While the primary aim is to reduce back pain with the Figure Four Stretch, its benefits extend throughout the body. As the hips and glutes become more flexible, everyday movements such as bending, walking or squatting become easier. Increased mobility supports more efficient movement patterns and prevents muscle compensation. This, in turn, protects the spine, knees and lower limbs. A flexible body is a functional body—especially when aiming for long-term comfort and strength.
COMMON MISTAKES AND HOW TO AVOID THEM
Some people rush the stretch or pull too forcefully on the leg. Doing so can cause unnecessary strain on the knee or lower back. Keep your breath slow and even and avoid jerky movements. Focus on keeping the spine neutral, shoulders down and hips level. Practising mindfully will not only reduce back pain but also prevent injury. A slow and intentional approach enhances the effectiveness of the stretch and reinforces healthy body mechanics.
CONCLUSION
The Figure Four Stretch offers a straightforward yet powerful method to relieve lower back pain. By addressing tight hips and glutes, it eases lumbar tension, supports spinal alignment and improves daily comfort. Practised consistently, it becomes more than a stretch—it becomes a foundation for pain prevention and long-term back health. With minimal effort and zero equipment, this posture invites mobility, balance and lasting relief into your daily routine.