9 Stretches to relieve lower back pain

Lower back pain plagues just about everyone at some point. A widely cited Canadian survey from the late 1990s found that nearly 85 percent of adults will experience some kind of lower-back pain in their life.

9 Stretches to Relieve Lower Back Pain

Lower back pain can be persistent and difficult to fix. These yoga poses can help. These are suggested by Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults. Image courtesy by Alyx Walkinshaw.

1 Roll Down/Roll Up with a Forward Fold

This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence.

2 Wide-Leg Forward Fold

This pose stretches the inner legs, back of the legs, and spine.

3 Pyramid Pose

This pose strengthens the legs while stretching the hamstrings and improving posture and balance.

4 Down Dog

Down Dog stretches the shoulders, hamstrings, calves, and arches of the feet.

5 Dragon Pose

Dragon Pose is a deep hip stretch that gets right into the joint while reaching the groin.

6 Half Butterfly Seated

Half Butterfly Seated is an easy way to stretch the lower back if you have tight hamstrings.

7 Deep Outer-Hip Stretch with Twist

Deep Outer-Hip Stretch with Twist engages the outer hip, the lower back, and the quadriceps.

8 Separate Leg Stretching

Separate Leg Stretching strengthens the knees and stretches the hips, thighs, hamstrings, groins, and calves.

9 Folded Pose to Supine Twist

Folded Pose is a gentle way to stretch the spine and release any tension, while Supine Twist gently stretches the glutes and lower back while lengthening the spine.

How to do these stretches to relieve lower back pain? Please take a look here for more detailed instructions.