Do you sit at the computer or watch TV quite a bit? Is your bed uncomfortable? Do you feel you could use more stretch in your life? If so, try these 3 lower back stretches - and your body will thank you!
This pose helps regulate our nervous system and stretch the Quadratus Lumborum (QL) muscle, the deepest back muscle that runs along the lumbar spine.
Come into the basic Child’s Pose: Kneel on the floor with your toes together and your knees hip-distance apart. On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground and stay here for 10 deep breaths.
You can stay here for a while or walk your hands to one side until you feel a light stretch.
Variations:
- Turn your palms facing up
- Bring your knees together
- Tuck your toes
- Place a yoga block or a rolled up blanket between your thighs and calves
- Place a yoga bolster or a pillow under your torso
2. Standing Forward Bend
Stand with your feet hip-distance apart or wider. Slowly bend forward as you keep a deep bend in your knees. Release your neck and let your head hang. Breathe slowly and deeply.
Variations:
- Stand with your back against the wall for more support
- Instead of a full forward bend, stand near a sofa or a bed and rest your head and torso on your bed in a half-bend
- Walk your hands toward one side of the mat (you might need to bend your knees more)
3. Bridge Pose
Lie on your back with your knees bent and your feet flat against the floor, hip-distance apart. Press your feet and arms into the floor and exhale as you lift your hips towards the sky. You can also clasp your hands together.
Or bring your arms alongside your body, bend your elbows, and then really press your triceps down into the ground. This provides support from higher in the back and relieves pressure on your lower back. Push your feet down into the ground and lift your hips.
Variations:
- Keep your lower back on the mat
- For tight hips, place a yoga block under your lower back right above your tailbone
- For more overall support, place a yoga block underneath your sacrum (the part of your lower back right above your tailbone)
Sources
(and more stretches!):
- https://www.yogajournal.com/practice/stretches-for-lower-back-pain/
- https://classpass.com/movements/childs-pose
- https://classpass.com/movements/bridge-pose
Drop me a line! Stay limber! And please always consult your physician before beginning any exercise program. If you experience any pain during stretching, stop - these stretches should alleviate your pain, not increase it!
So true. I actually do these every day and feel great afterwards.
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