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.