Lie on your back with both legs straight. Bend one leg at the knee and extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot; you should feel a stretch in the back of the thigh. Hold for 30 seconds. Relax. Repeat 3 times per leg. This stretch may be performed several times per day.
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat 3 times. This stretch may be performed several times per day.
Lie on your stomach. Use your arms to push your upper body off the floor.Hold for 30 seconds. Let your back relax and sag. Repeat. This stretch may be performed several times per day.