Adrien E.
YOGA! My favourite is to lie flat on your back. Bring your legs to your chest and hold them tight. Rock side to side to relax your muscles.
Still on your back with your legs to your chest breath out and let your arms fall to the sides. Breathe in, raise your legs as straight as you can. Breathe out and slowly lower your legs to one side and hold the pose once you reach the floor. Your back muscles will relax. Repeat on the other side.
Still on your back with your legs to your chest breath out and let your arms fall to the sides. Breathe in, raise your legs as straight as you can. Breathe out and slowly lower your legs to one side and hold the pose once you reach the floor. Your back muscles will relax. Repeat on the other side.
Sina P.
Lie on your back and bring your knees up to your chest. Wrap your hands or arms around your knees and gently pull them closer to you. Breathe deeply and hold for 20-30 seconds. If it feels good, gently rock from side to side, or up and down.
Rea G.
Laying on the floor , on your back. First bringing the knees to the chest, then stretching forward by sitting up and reaching your toes.
Owen N.
Buy a foam roller, downward dog, sit on the ground and reach for your toes, lay back flat and lift one leg and pull on the back side of your ankle
Yassmina N.
The baby position – just type in Yoga the baby position and you'll be amazed of its many both mental and physical benefits
Sally C.
Lie down on the ground with your back flat on the surface below you, make sure your back is as straight as possible. Place your arms at your side, palms facing the ground. Bend your legs and place both feet flat on the ground, your legs should now be bent in a triangle shape with knees pointing to the ceiling. With your arms beside you for balance move both knees slowly towards the ground on the right side, feeling the stretch on your left side, hold for a few seconds then bring your legs back to the center and repeat on the left side. Repeat 10 times (or as needed) on both sides!
Anastasia Z.
A great way to stretch your lower back is to sit on the floor with your legs straight in front of you. Bend your right leg at the knee, and place your right foot over your left leg. Then, with a straight back, take your left arm and brace it on the outside of your right leg. This should force you to turn your torso. Continue to push your left arm and right leg against each other to deepen the stretch. Remember to breathe and stop if it hurts!
Anna Z.
I recommend sitting on the floor with your legs spread apart as you can. Keep your back straight and tilt your tailbone back.
Now you can lean forward and feel a stretch. Lift your right hand and lean sideways over your left side. You should feel a stretch on your right side on your lower back.
And the same for your left side.
Another stretch for lower back is the baby pose – yoga pose.
Sit on your chins and then lean forward so your belly lies on your thighs. Relax your head to the floor (forehead or beginning of your hairline touches the floor). Keep your hands besides your body with your palms faced up.
This is very relaxing for your lower back and should stretch it slowly. Take a few deep breaths here.
Hope this helps 😊
Now you can lean forward and feel a stretch. Lift your right hand and lean sideways over your left side. You should feel a stretch on your right side on your lower back.
And the same for your left side.
Another stretch for lower back is the baby pose – yoga pose.
Sit on your chins and then lean forward so your belly lies on your thighs. Relax your head to the floor (forehead or beginning of your hairline touches the floor). Keep your hands besides your body with your palms faced up.
This is very relaxing for your lower back and should stretch it slowly. Take a few deep breaths here.
Hope this helps 😊
Malthe P.
I like to do 2 things I like to bend over and touch my toes and hold in that position like 10 seconds and I like to get on my knees that are placed firmly on the ground and let my back fall to the floor my stomach is facing the celling.
Tola U.
I would start with a standing pose. Keep your feet about shoulder length apart from each other. Take your hands as close to your toes as you can comfortably reach. DO NOT BOB UP AND DOWN. This can cause some serious damage. As you curve your back, you will start to feel your muscles stretch from the base of your neck down to your lower back.
Kyla R.
Yoga! Child's pose into downwards dog in a slow flow will help. Don't push your self to look like the a professional just stretch as much as is comfortable for you. Your heels don't need to touch the floor and your knees can be bent. As long and your focused on your back being straight and your seat bone in the air. From there walk your hands to your feet and slowly stand up. I do this a few times. I will fold over slowly with arms above my head to guide the fold and the hold for a bit and slowly reset to do the standing fold again.
I hope this helps. Do what feels comfortable! Sometimes watching a YouTube video for yoga to help your back will help guide the process as well.
Best wishes,
K
Sophia E.
Sit with your feet out in front of you, as wide as is comfortable. Lean to one side, opposite hand on top, toward your leg, or as far as is comfortable enough and actually gets a stretch. Roll your body forward, switching arms halfway, and stretch to the other side.
Another way is to stand straight up, bend down at the waist as far as you can without hurting too much. Just let your body hang, your don't nees to touch the floor. Once there and stable, bend one leg to stretch that side, pushing out the same hip a little to get a better stretch. Gently roll your body up to stand back up.
Last, but not least, you're going to lay down on the floor, and essentially make yourself into a 4. Body straight, legs out. Bring your right leg up to your chest, as close as you can. Take your left arm, and gently pull your right leg across your body, as close to the ground as you can. Reach your right arm out to the left, and for an even better stretch, twist and look out over your right shoulder, keeping your chin up. Hold as long as you want, gently bring your leg back over and dow to release, and repeat on the other side.
Hope this helps. 🙂
Another way is to stand straight up, bend down at the waist as far as you can without hurting too much. Just let your body hang, your don't nees to touch the floor. Once there and stable, bend one leg to stretch that side, pushing out the same hip a little to get a better stretch. Gently roll your body up to stand back up.
Last, but not least, you're going to lay down on the floor, and essentially make yourself into a 4. Body straight, legs out. Bring your right leg up to your chest, as close as you can. Take your left arm, and gently pull your right leg across your body, as close to the ground as you can. Reach your right arm out to the left, and for an even better stretch, twist and look out over your right shoulder, keeping your chin up. Hold as long as you want, gently bring your leg back over and dow to release, and repeat on the other side.
Hope this helps. 🙂
Ir Dea Q.
I often stretch the way it feels right. Most times I start with bending my knees slightly and let my upper body fold forward and stretch out the back. I’ll try to put my arms in different directions and rotate to find different spots that feels good
Benjamin P.
The best and easiest way to stretch your lower back is to spend about 5 minutes in "child's pose" – laying face down with your knees tucked underneath you and your arms stretched above your head. I do this every morning and it really helps.
