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.
Devin Trachman graduated from the University of Oklahoma with special distinction in 2011 with a Bachelor of Science in Health Studies. She went on to graduate from the University of Oklahoma Health Sciences Center with a Doctor of Physical Therapy degree in 2014. She has been an active member of both the American Physical Therapy Association (APTA) and the Oklahoma Physical Therapy Association (OPTA) since 2011. She currently is in her second term as second vice president for the association and is serving on the board of directors. She also serves as a board of director member for the Care Center in Oklahoma County.
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.
