Best Lower Back Stretches

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Child’s Pose

In addition to relaxing the lower back, Hashish is also said to help open the pelvis.

This dynamic movement engages the low-back muscles in two directions and builds on Child's Pose to elongate contracted muscles and alleviate pain.

Cat/Cow Stretch

Supine Twist

This stretch not only stretches your lower back, but also your buttocks, which can tighten when you have low back pain, causing further discomfort. 

This is a wonderful alternative, according to Litzy, if the child's pose is too focused on the hands and hips.

Knee-to-Chest Stretch

The Pelvic Tilt

When experiencing lower back pain, you may feel as though your entire pelvic region is immobile.

This classic yoga pose both stretches the pelvis and massages the lower back. 

Supine Figure 4 Stretch

Reclining Hand-to-Big Toe Stretch 

This pose stretches out the rear of the legs, ankles, calves, and hamstrings.

This pose stretches the outer glutes, which, when tight, can induce low back pain, according to Wright. 

Cow-Face Pose

Bridge Pose

Bend your legs and plant both feet on the yoga mat while on your back. 

Wright states that this variation of the plank activates the core, which relieves strain on the low back by strengthening the surrounding muscles.

Forearm Plank

Tight hip flexors can cause lower back pain, and an extended half-pigeon posture is one of the best methods to open up the hips.

Pigeon Pose

Remember that a little goes a long way when twisting with lower back pain, and avoid allowing your lower back to collapse as you perform this posture.

Half Lord of the Fishes

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