This cross-legged stretch is great for people who have lower back problems. Often times, it is tension along the entire posterior line that is the culprit for lower back pain, and it is imperative that you work to release lines of tension, not just an individual muscle. Subluxation breaks down the lower back, and stretches to help recovery in my office are targeted to help release lines of tension. ⁠

For this stretch, sit upright, cross one leg over the other and pull your knee to the opposite shoulder while you pull the hip on the side being stretched back. This is done as if you are trying to slide it back on the chair or bench you are sitting on. ⁠

This stretch will work to release the line of tension from the hamstring to the muscles in the mid back. Of course, after stretching one side it is important to stretch the other side even if your problem or pain is only on one side. ⁠