Lower Back Relief

Lie on your back with knees bent and feet planted, letting the body settle.

Let the floor support you. Notice the weight of the pelvis, ribs, and head as the breath slows.

Hug both knees in and breathe into the low back without forcing the range.

Lie on your back and draw both knees toward your chest. Let your low back widen into the mat as you exhale.

Let both knees fall to one side while the opposite shoulder stays heavy.

Guide your knees to one side and turn your gaze the other way if that feels comfortable. Keep the breath quiet.

Lie near a wall with one leg up and adjust distance until the stretch is steady.

Scoot closer only if the back of the leg stays comfortable. Keep the pelvis heavy and the breath relaxed.

Lie on your back, hold feet or thighs, and let the knees drop wide.

Keep the low back heavy. Hold behind the thighs if reaching the feet pulls your shoulders up.

Sink hips back and walk both hands to one side to open the low back and side ribs.

Settle into child’s pose, then walk the hands to one side. Breathe into the opposite ribs before switching.

Press feet into the floor and lift hips until the front of the hips opens.

Keep ribs soft and knees tracking forward. Hold the bridge while breathing into the belly.