Whether you woke up with a tight lower back, your desk job has you aching, or you overdid it at the gym, here is a relaxing yoga sequence designed specifically to stretch your lower back. Since tight hips, hamstrings, and shoulders can often trigger discomfort and pain, this sequence will also lengthen those tension spots. Do this series of yoga poses any time your back needs a little extra love.
Cat-Cow
An oldie but goodie, the Cat-Cow stretch [2] doubles as a great warmup for your spine before just about any activity.
- Begin on your hands and knees so your back is flat and your abs engaged. As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow.
- With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in and draw your chin toward your chest. This part is known as Cat.
- For a minute or so, continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement.
Cobra
This backbending pose increases flexibility in your spine [3] while opening your chest, shoulders, and abs.
- Lie on your belly with your legs together. Extend your arms straight out in front of you.
- Inhale as you slowly walk your hands in, keeping your hips and thighs on the ground but gently arching your lower back. Walk your hands in as far as you can, keeping your elbows slightly bent and your tush relaxed.
- Actively roll your shoulders away from your ears, elongating your neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
- Hold for five breaths and then exhale as you release your belly to the mat.
Wide Child's Pose
Wide Child's Pose is a counterpose to Cobra [4] to stretch your lower back.
- While on your hands and knees, sit back between your heels, exhaling as you lower your belly between your knees, coming into a Wide Child's Pose.
- Hold for five breaths.
Wide Squat
This relaxing lower-back release [5] also targets the oh-so-tight hips. Try it in the shower after a run — the hot water feels amazing on your lower back.
- From Wide Child's Pose, tuck your toes and sit up. Stand with your feet wider than hips-width-distance apart in a low squat, trying to bring your feet parallel.
- Press your palms together in front of your chest, or rest your hands on the floor in front of you and exhale as you relax your head.
- Enjoy holding this stretch for five deep breaths.
Wide-Legged Forward Bend
Aside from stretching your lower back, this variation of Wide-Legged Forward Bend [6] also stretches your shoulders and hamstrings, areas that can cause back pain when tight.
- From Wide Squat, inhale to interlace your hands behind you, straighten your legs, and exhale to fold forward.
- Widen your feet so they are three to four feet apart, with your heels turned out. Bend your knees slightly to increase the stretch in your lower back.
- Hold for five deep breaths, trying to lower your hands toward the floor.
Seated Spinal Twist
This pose offers a deep spinal twist.
- Sit down with your legs extended in front of you. Bend your left knee and pull your heel as close as you can to your right hip.
- Now bend your right knee and place your right foot to the left of your left knee.
- Plant your right palm on the floor a few inches away from your tush. Bend your left elbow and press it firmly against your outer right thigh, increasing the twist even further.
- Enjoy this pose for five breaths. Then repeat this pose on the left side.
Seated Straddle
Since tight hips and hamstrings can cause lower-back pain, do this relaxing Seated Wide-Legged Straddle [7] to stretch the backs of your legs and your lower back at the same time.
- Sit on the floor with about three or four feet between your heels. Inhale to lengthen your spine, and on an exhale, slowly fold forward as far as you can with a flat back, making sure your toes and knees are pointing straight up.
- Keep your spine long, and avoid hunching. Rest your hands on your feet, your legs, or the floor in front of you. As you feel your body opening up, work on lowering your chest toward the ground.
- Hold for five breaths, and then sit up.
Butterfly
Target your hips and lower back with Butterfly pose [8].
- From Wide Straddle, bend your knees so the soles of your feet are touching. Use your hands to open your feet up like a book.
- Inhale with a straight spine, and exhale as you fold forward, pressing your elbows against your inner thighs to deepen the stretch.
- Relax your shoulders away from your ears and stay like this for five breaths.
Half Wheel
Backbends can be a challenge for those suffering from back pain, so here's an easier variation called Half Wheel [9] that also increases flexibility in your spine and neck.
- From Butterfly, roll onto your back, and place your feet flat on the floor with your heels close to your tush. Your feet should be about hip-distance apart.
- Rest your arms on the mat along your torso; hold your ankles if they're close enough, or interlace your hands together in a double fist. Inhale and press into your feet and shoulders, lifting your hips into the air.
- Hold like this for five breaths, and as you exhale, lower your hips to the floor slowly.
Happy Baby
One of the best stretches for a tight lower back, Happy Baby [10] also opens tight hips.
- Sitting on your back, inhale to bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
- Exhale as you gently use your upper body strength to equally press both knees toward the floor beside your chest.
- Stay like this for five deep breaths.
Spinal Twist
This last pose, Eagle Spinal Twist [11] is one of the most relaxing ways to increase side-to-side spinal flexibility.
- Hug your knees into the chest.
- Extend your arms out in cactus position with your elbows at right angles, palms facing up.
- Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
- Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
- Use your abs to lift your knees back to center. Slowly lower both knees to the right, and look over your left shoulder.
- After five breaths, lift the knees back to center and sit up.