My lower-back pain was awful until I tried this one stretch, recommended by an orthopedic physical therapist

A woman sits at a desk with one hand on her laptop and one hand on her lower back. She looks upcomfortable and is grimacing.

It can be remarkably difficult to figure out how to safely stretch your lower-back muscles without guidance. I have issues with lower-back pain, not helped by being primarily a stomach sleeper, and I am always looking for effective ways to relieve tension in the area without causing damage.

I spoke to Devin Trachman, PT, DPT, MTC, an orthopedic physical therapist for Physical Therapy Central in Oklahoma City. Trachman recommended several stretches to me, but one has stood out. In just seven days, the bretzel has made a big difference to how I feel and it's easy to fit into my day. I've taken to doing it every morning before I get out of bed.

How to do the bretzel stretch

Physical therapist Devin Trachman demonstrates the bretzel stretch (Image credit: Devin Trachman)

• Lie on your left side with your hips and shoulders stacked vertically on top of each other.
• Bend your right knee and bring it towards your chest.
• Take hold of your leg just above your right knee with your left hand.
• Bend your left knee, moving your left foot towards your butt.
• Take hold of your left foot with your right hand.
• Exhale and let your right shoulder move slowly backwards to the floor, so you are lying on your back.
• Hold for 20-30 seconds and perform three times on each side.

Here's a video demonstration in case you find it easier to follow.

My results

1. My lower-back pain reduced significantly

This stretch feels great in the muscles of the lower back and it feels pretty good in my thighs and mid-upper back, too. Doing it first thing in the morning has been a fantastic addition to my routine because releasing the tension and stiffness that builds up overnight allows me to move far more freely throughout the day.

2. My range of motion improved

When moving around with a sore lower back, I turn my entire body to face things instead of twisting or reaching across my body. With the reduction of stiffness and pain, I could rotate my torso without triggering pain in my lower back.

As my body adapted to the stretch over the first few days, I found myself able to sink deeper into it, lowering my shoulders closer to the ground each day.

3. I sit up straighter

I often find I hunch over at my desk and spend my working day with the posture of a prawn. This stretch and the loosening of those postural muscles in my lower back have made it much more comfortable to sit up straight.