8 Ideal Yoga Stretches for Your Lower Back

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Child's Pose: This gentle stretch helps release tension in the lower back by elongating the spine and stretching the muscles. It also promotes relaxation and deep breathing, fostering a sense of calm and ease.

Cat Cow Pose: This dynamic movement alternates between arching and rounding the back, providing flexibility and mobility to the spine. It helps to alleviate stiffness and improve circulation in the lower back area.

Downward Dog: Downward Dog is a classic yoga pose that stretches the entire back body, including the lower back, hamstrings, and calves. It also strengthens the arms and shoulders while encouraging relaxation and focus through deep breathing.

Ragdoll Pose: This standing forward fold offers a gentle stretch to the lower back, hamstrings, and shoulders. It promotes relaxation and can help relieve tension built up from standing or sitting for extended periods.

Modified Side Plank: This variation of the side plank strengthens the core muscles, including those in the lower back, while also improving balance and stability. It provides a gentle yet effective workout for the entire body.

Locust Pose: By engaging the back muscles, Locust Pose helps to strengthen the lower back while also improving posture. It can alleviate discomfort caused by sitting for long periods and promote overall spinal health.

Windshield Wiper Twist: This gentle twisting motion helps to release tension in the lower back and hips, promoting flexibility and range of motion. It provides a soothing stretch after more active poses and encourages relaxation.

Knees to Chest (Knee Hug): This pose gently stretches the lower back and hips while also promoting relaxation and stress relief. It can be particularly beneficial for relieving discomfort caused by tight muscles or prolonged sitting.