Reducing lower back pain starts with consistent movement and mindful stretching. This bundle offers 20 effective stretches tailored to release tension, improve flexibility and support spinal alignment. Each Pose targets the lower back, hips and surrounding muscles, helping reduce discomfort and restore mobility. Whether used during recovery or as part of a daily routine, these stretches can ease stiffness, enhance posture and promote long-term lower back health with minimal effort and maximum benefit.
RELIEVE LOWER BACK PAIN WITH THE CHILDS POSE
Child’s Pose gently stretches the lower back, hips and thighs, helping to ease tension from prolonged sitting or daily stress. This restorative position enhances blood circulation and encourages relaxation, making it ideal for back discomfort. Its accessible nature suits all fitness levels, while re...
THE CAT-COW STRETCH REDUCES LOWER BACK PAIN
The Cat-Cow Stretch is a dynamic and flowing movement that increases spinal mobility and reduces lower back stiffness. Alternating between arching and rounding the spine, it massages the back muscles and boosts blood flow. This stretch improves posture and gently relieves tension, making it ideal fo...
RELIEVE BACK PAIN WITH KNEE-TO-CHEST STRETCHES
The Knee-to-Chest Stretch is a simple yet powerful move for reducing tension in the lumbar region. Drawing the knees towards the chest gently decompresses the spine and relaxes tight glutes and lower back muscles. Especially helpful after long periods of sitting, this stretch encourages spinal align...
THE SEATED FORWARD BEND REDUCES LOWER BACK PAIN
The Seated Forward Bend effectively stretches the hamstrings and spine, helping to relieve pressure on the lower back. This calming Pose reduces tightness and tension that often contributes to lumbar discomfort. It also promotes better posture and flexibility throughout the posterior chain. By inclu...
REDUCE YOUR LOWER BACK PAIN WITH PELVIC TILTS
Pelvic Tilts are an excellent way to strengthen the core and ease lower back tension. This low-impact movement helps activate the abdominal muscles, supporting proper spinal alignment and reducing discomfort. Practising pelvic tilts regularly increases lower back flexibility and improves posture. It...
THE PIRIFORMIS STRETCH REDUCES LOWER BACK PAIN
The Piriformis Stretch targets deep hip muscles that often contribute to sciatic pain and lower back discomfort. Gently releasing tension in the piriformis muscle helps reduce pressure on the sciatic nerve, easing both hip and lumbar pain. This stretch also enhances hip mobility, which can relieve s...
THE RECLINING PIGEON POSE REDUCES BACK PAIN
The Reclining Pigeon Pose opens tight hips and glutes, relieving pressure on the lower back. This restorative stretch targets areas that often contribute to lumbar discomfort, especially when hip flexibility is limited. It’s ideal for winding down after a long day or as part of a morning mobility ro...
REDUCE YOUR BACK DISCOMFORT WITH SPINAL TWISTS
Spinal Twists gently rotate the spine, helping to release lower back tension and improve flexibility. This movement enhances circulation in the spinal muscles and encourages realignment, easing stiffness and promoting better posture. Twisting motions also stimulate the core, supporting long-term bac...
THE BRIDGE POSE FOR REDUCED LUMBAR REGION PAIN
The Bridge Pose strengthens the glutes, lower back and core, helping to stabilise the lumbar spine and reduce discomfort. As you lift the hips, this Pose stretches the front body while engaging key muscles that support the spine. Improved posture and increased flexibility are additional benefits. Re...
REDUCE LOWER BACK PAIN WITH THE COBRA POSE
The Cobra Pose gently arches the spine, stretching the lower back and opening the chest to relieve built-up tension. It strengthens the lumbar muscles and encourages better posture, particularly for those who sit frequently. Controlled breathing during this Pose further calms the nervous system. Pra...
RELIEVE BACK PAIN WITH THE HIP FLEXOR STRETCH
The Hip Flexor Stretch targets tight muscles at the front of the hips, which often pull on the lower spine and cause back discomfort. By lengthening these muscles, this stretch reduces strain in the lumbar region and improves overall posture. It’s especially beneficial for those who sit for long per...
THE LUMBAR ROTATION STRETCH FOR BACK RELIEF
The Lumbar Rotation Stretch gently twists the spine, helping to release tension and improve mobility in the lower back. This controlled movement also enhances flexibility and posture, particularly for individuals with tight or sore lumbar muscles. Practising it regularly helps maintain spinal alignm...
THE WALL HAMSTRING STRETCH RELIEVES BACK PAIN
The Wall Hamstring Stretch lengthens the backs of the legs, which in turn eases pressure on the lower back. Tight hamstrings are a common contributor to lumbar discomfort and this supported stretch helps gently relieve that tension. It’s ideal for those with limited flexibility or chronic stiffness....
REDUCE BACK PAIN WITH THE FIGURE FOUR STRETCH
The Figure Four Stretch opens the hips and stretches the glutes, both of which play a crucial role in supporting the lower back. Releasing tightness in these areas can significantly reduce lumbar pressure and discomfort. This Pose also improves flexibility and mobility, helping to prevent strain. Re...
RELIEVE BACK PAIN WITH THE BUTTERFLY STRETCH
The Butterfly Stretch loosens the inner thighs and hips, which helps reduce stress on the lower back. This seated Pose gently improves flexibility in the groin and lumbar region, supporting better posture and spinal alignment. It’s especially beneficial for those experiencing tension from prolonged...
THE EXTENDED PUPPY POSE RELIEVES BACK PAIN
The Extended Puppy Pose combines a deep spine stretch with calming breathwork, releasing tension from the shoulders and lower back. This restorative Pose lengthens the spine and encourages full-body relaxation, making it ideal for managing stress and back tightness. It’s particularly useful after lo...
EASE BACK PAIN WITH THE SIDE-LYING STRETCH
The Side-Lying Stretch gently targets the lower back and side muscles, helping to reduce pain and improve spinal mobility. It is particularly effective for addressing muscular imbalances and tension in the obliques. This stretch also supports postural correction and relaxation. Incorporating it into...
LIMIT BACK PAIN WITH THE CAT-COW VARIATION
The Cat-Cow Variation builds on the traditional spinal flow by offering more focused control over movement. This variation increases flexibility, boosts blood circulation and gently massages the lumbar region, easing built-up tension. It’s excellent for morning mobility or winding down at night. Reg...
THE HAPPY BABY POSE RELIEVES HIP AND BACK PAIN
The Happy Baby Pose is a calming stretch that releases tension in the hips and lower back, areas that often cause pain when tight. This gentle Pose supports spinal alignment and encourages a deep release in the pelvic area. It’s effective for reducing pressure on the lumbar spine while promoting rel...
REDUCE BACK PAIN WITH THE LEGS UP THE WALL
The Legs Up the Wall Pose encourages gentle decompression of the spine and relaxation of the lower back. Elevating the legs promotes blood circulation, reduces inflammation and alleviates lumbar pressure. It’s a passive pose that’s especially beneficial for those with chronic tension or fatigue. By...