Try These Simple Yoga Stretches To Ease Your Lower Back Pain

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One of the most common areas of tension in a woman’s body are her hips and her lower back. These gentle stretches will relieve the pressure on both of these areas with a special focus on the small of your back. These stretches are not just for women however…if you are male and have lower back pain, by all means…try these out! They work!

Remember to breath as you change position and move slowly. If you feel a pinch, gently release from the pose or ease back a little.

If you travel a lot, it’s a great way to stretch out the kinks after a night’s stay in a lumpy hotel bed, or after a long flight. This series is also a great way to stretch out after a long day of sitting, or after a night of sleep.

Thanks to Genevieve Monroe Yoga, PranaShanti Yoga Centre and Lole for showing us how it’s done!

Reclined Knee-to-Chest Pose

  • Interlace your fingers around your shin and draw the knee towards your belly.
  • Hold for 5-10 breaths
  • Repeat with the other leg.


Lying Twist

  • Extend your Right arm along the floor, with palm down.
  • Bend your Right knee
  • Gently guide your Right knee across your body
  • Hold 10-25 breaths
  • Repeat with the other leg


Reclined Hand-To-Big-Toe Pose

  • Bend your Left knee, place the Left foot on the ground
  • Lift your Right leg and interlace your fingers around your calf
  • Gently draw your Right leg toward your body
  • Hold for 5-10 breaths
  • Repeat with the other leg


Lying Thread the Needle

  • Bend your knees, place the soles of your feet on the mat
  • Cross your Right ankle over your Left thigh
  • Thread your right arm trough the hole made by your legs
  • Interlace your fingers over the Left shin
  • Gently draw the leg towards your body
  • Hold for 5-10 breaths
  • Repeat on the other side


90-90 Back Release

  • Take the thread the needle position (see above)
  • Extend your Left up beside your left ear, let it rest on the ground palm-up
  • Place your Right hand on your stomach
  • Slowly twist and lower your Right knee towards the floor
  • Hold for 10-25 breaths
  • Repeat with the other side


Sphinx Pose

  • Lay on your stomach
  • Extend your arms in front, palms down
  • Slowly slide your hands back towards your body
  • Lift your torso until you are comfortably resting on your forearms
  • Your arms should form an L-shape
  • Relax your shoulders and look straight ahead
  • Hold for 5-10 breaths


Child’s Pose

  • From Sphinx pose, bend your knees and come onto all fours
  • Bring your bum towards your heels and lower your belly onto your thighs
  • Drop your head down to the mat and sweep your hands beside your torso
  • Hold for as long as you like
  • Slowly lift up when you are finished


Via: Shared Canada