Best Stretches for Lower Back Pain

7. Seated Forward Bend: Encouraging Flexibility

The Seated Forward Bend is a classic stretch that targets the entire back, promoting flexibility and relaxation. Sit with your legs extended and feet flexed. Inhale to lengthen your spine, then exhale as you hinge at the hips to reach for your feet. This stretch elongates the spine and stretches the hamstrings, which are often tight and contribute to lower back discomfort. By encouraging flexibility in these areas, the Seated Forward Bend helps to alleviate tension and improve posture, creating a more balanced and comfortable body.

8. Pigeon Pose: Releasing the Hips

Pigeon Pose is a deep hip opener that addresses tightness in the hips and lower back. Start in a downward-facing dog position, then bring one knee forward towards your wrist, extending the opposite leg behind you. This pose stretches the hip flexors and glutes, areas that can contribute to lower back pain when tight. By releasing tension in the hips, Pigeon Pose helps to realign the pelvis and reduce strain on the lower back. As you breathe deeply in this pose, you’ll experience a profound sense of release and relaxation.