Yoga for Lower  Back Stretching 

Child's Pose

"Child's pose takes the pressure off your lower back by elongating and aligning the spine, which decompresses it and gives you a nice stretch," Tyler adds.Kneel hip-width apart on the mat with feet together behind you.


"This is probably my personal favorite stretch for my back," Tyler adds. It improves mobility, spine flexion and extension, and "it also helps to just relieve any tension in the lower back." Cat/cow also helps you find your neutral spine—not too arched or too rounded—which can enhance posture.

Downward-Facing Dog

"Sometimes, we feel lower back pains because the backs of our legs are so tight," Tyler says. Hamstrings and calves benefit with down dog. For a more pleasant stretch, bend your knees if you're tight.

Standing Forward Bend

This position also relieves the lower back by stretching the legs and spine. Tyler advises keeping the knees slightly bent if straightening bothers your back.Step up onto your mat slowly from downward-facing dog. Place your feet shoulder-width apart.

Sphinx Pose 

"Sphinx pose creates a nice natural curve of the lower back," Tyler adds. It also supports the lower back by using the abs.On your stomach, legs together, straight out behind you.Lift your chest with elbows under your shoulders and forearms on the floor.

Reclined Pigeon Pose

Tyler claims figure four stretches the hips, butt, and inner thighs.On your back.Bend your left knee and cross your right foot over your quad.Pull the back of your left leg to your chest softly.Maintain a comfortable stretch for 30–60 seconds.

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