Stretching and strengthening the muscles in your legs and back are two ways to reduce low back pain. This standing gluteal stretch helps to release the tension in the hamstrings and the gluteal muscles in the buttocks that can get tight from prolonged sitting. Try to do this stretch regularly, as well as taking the time to get up and walk around during the day, giving your muscles a break from maintaining the same position.
Step 1: Place one foot on a bench or other sturdy surface. Flex your foot so that you’re resting on your heel and the toes are pointing toward the sky.
Step 2: Slowly extend your arms straight out and down toward the foot on the bench, being careful to keep your spine straight and not round your back. Only stretch as far as you can toward your foot without causing pain.
Step 3: Hold the position for 30 seconds, breathing deeply. Straighten back up to standing, switch legs and repeat.