To keep your lower back healthy and strong, it’s important to do several things on a regular basis, especially if you work at a desk or spend a lot of time sitting for your job.

Maintaining a healthy lifestyle and diet are important, including getting plenty of exercise. In addition, it’s important to stretch. This simple hamstring and groin stretch can help keep your body and low back working well and reduce pain and inflammation.

To do this stretch, start by sitting on the floor or a supportive surface. It’s easiest to do this stretch wearing shorts or pants that don’t restrict your movements.

Bend your left knee so you bring your left foot in front of you. Extend your right leg straight out at about a 45 degree from your hip. The closer you get to 90 degrees, the more intense the stretch will be.

Take a deep breath, sit up straight and slowly lean over your leg, moving your right hand down your right leg toward your knee, shin or ankle. When you get to the point where you feel a stretch, stop. Breathe deeply into the position. After 5 breaths, trying moving your hand further down your leg as long as you’re not in any pain. If you are in pain, back off until you only feel a stretch.

Breathe deeply, holding the position, for 30 seconds.

Switch sides and repeat.