{"id":60403,"date":"2024-05-08T14:14:46","date_gmt":"2024-05-08T14:14:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60403"},"modified":"2024-05-08T14:14:46","modified_gmt":"2024-05-08T14:14:46","slug":"yoga-stretches-for-lower-back","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/","title":{"rendered":"Yoga Stretches for Your Lower Back"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#What_are_yoga_stretches_good_for\" >What are yoga stretches good for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#How_do_you_stretch_your_lower_back_with_yoga\" >How do you stretch your lower back with yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#What_are_the_best_yoga_postures_to_stretch_the_lower_back\" >What are the best yoga postures to stretch the lower back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#5_Yoga_stretches_for_your_lower_back\" >5 Yoga stretches for your lower back<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#1_Seated_Forward_Fold_%E2%80%93_Paschimottanasana\" >1. Seated Forward Fold &#8211; Paschimottanasana\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#2_Childs_Pose_%E2%80%93_Balasana\" >2. Child&#8217;s Pose &#8211; Balasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#3_Cobra_%E2%80%93_Bhujangasana\" >3. Cobra &#8211; Bhujangasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#4_Plough_%E2%80%93_Halasana\" >4. Plough &#8211; Halasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#5_Cat_Cow_%E2%80%93_Bitilasana_Marjaryasana\" >5. Cat Cow &#8211; Bitilasana Marjaryasana<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#How_do_you_stretch_out_a_tight_lower_back\" >How do you stretch out a tight lower back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#Should_I_stop_practicing_yoga_if_I_have_lower_back_pain\" >Should I stop practicing yoga if I have lower back pain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#Can_yoga_strengthen_your_back\" >Can yoga strengthen your back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#Is_downward-dog_pose_good_for_the_lower_back\" >Is downward-dog pose good for the lower back?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Lower back pain is a common ailment often caused by lifestyle factors such as sitting for long hours, poor posture, or strenuous and repetitive activity.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A healthy spine requires a balance of <a href=\"https:\/\/betterme.world\/articles\/stretching-calisthenics\/\">stretching<\/a> and strengthening <a href=\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\">exercises<\/a>, many of which are provided in a yoga practice. This article will explore yoga stretches specifically for the lower back, including instructions for 5 yoga postures. Incorporating these stretches into your daily routine may help to reduce pain and discomfort, increase flexibility, and maintain a healthy spine into old age.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_yoga_stretches_good_for\"><\/span><b>What are yoga stretches good for?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga stretches offer a simple way to counteract the negative postural habits that we pick up from working desk jobs; they can also complement other forms of more strenuous exercise. There are many benefits of yoga stretches, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Increased flexibilit<\/span><\/i><span style=\"font-weight: 400;\">y &#8211; improving flexibility in the muscles and joints will reduce stiffness and range of motion, including in the lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/stretches-to-improve-posture\/\"><i><span style=\"font-weight: 400;\">Improve posture<\/span><\/i><\/a><span style=\"font-weight: 400;\"> &#8211; regular yoga practice can strengthen the muscles that support the spine, this can reduce postural imbalances that may lead to back pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Promotes relaxation and stress management<\/span><\/i><span style=\"font-weight: 400;\"> &#8211; those who practice yoga can attest to its <a href=\"https:\/\/betterme.world\/articles\/stress-awareness-month\/\">stress<\/a> reducing effects, however, studies also support this showing a reduction in cortisol levels and nervous system regulation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28963884\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Improved core strength<\/span><\/i><span style=\"font-weight: 400;\"> &#8211; there are many <a href=\"https:\/\/betterme.world\/articles\/vinyasa-yoga-poses\/\">yoga poses<\/a> which engage and strengthen the core muscles, including those of the lower back (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35019882\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Prevents injuries<\/span><\/i><span style=\"font-weight: 400;\"> &#8211; by strengthening the core muscle that support the spine, yoga can help to prevent injuries related to poor posture and repetitive or strenuous movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Increased circulation<\/span><\/i><span style=\"font-weight: 400;\"> &#8211; yoga stretches will improve circulation to the whole body, including the lower back, this allows oxygen and nutrients to reach the muscles and promote healing<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_stretch_your_lower_back_with_yoga\"><\/span><b>How do you stretch your lower back with yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a number of simple yoga postures which can provide a deep stretch for your lower back. If you are a beginner, it is advisable to practice yoga under the guidance of a certified yoga teacher. However, a mindful home practice can be beneficial for a quick relief of lower back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many yoga stretches are floor-based and do not require any equipment. Be sure to have adequate space around you and practice either on a yoga mat or a soft surface such as a carpet or rug.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider incorporating the postures described below into a sequence that will stretch other areas of your body and create a gentle full-body <a href=\"https:\/\/betterme.world\/articles\/wall-workouts-pilates\/\">workout<\/a>.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_best_yoga_postures_to_stretch_the_lower_back\"><\/span><b>What are the best yoga postures to stretch the lower back?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Studies suggest yoga may be more beneficial than other forms of exercise for improving back pain (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0965229912000040\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, yoga postures that include a forward fold will stretch the lower back. Additionally, backward bends are also beneficial for the spine and lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience chronic lower back pain or if your lower back pain is due to an injury, seek advice from your doctor before implementing these yoga stretches into your routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/3.png\" alt=\"yoga stretches for lower back\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Yoga_stretches_for_your_lower_back\"><\/span><b>5 Yoga stretches for your lower back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These 5 yoga postures will allow you to stretch and strengthen your lower back. They can provide benefits for your lower back whether practiced on their own or as part of a sequence of yoga postures.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Seated_Forward_Fold_%E2%80%93_Paschimottanasana\"><\/span><b>1. Seated Forward Fold &#8211; <\/b><b><i>Paschimottanasana<\/i><\/b><b>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is not unusual for forward folds to be challenging for many people due to tight hamstrings. However, when focusing on stretching the lower back, it can be beneficial to practice the forward fold with bended knees. This allows you to focus on stretching the lower back rather than the hamstrings.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin seated on the floor with your legs extended in front of you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abdominal muscles and begin to reach towards your toes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees as much as you need to take hold of your toes or the side of your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your neck relax and allow your head to hang resting on or between your knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your abdomen engaged as your hold this stretch to allow your lower back to gently relax and open<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this posture for 6-10 breaths<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_Childs_Pose_%E2%80%93_Balasana\"><\/span><b>2. Child&#8217;s Pose &#8211; Balasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Child\u2019s pose is often used as a \u2018rest pose\u2019 in yoga classes. It is a passive stretch, meaning that it is focused on relaxation rather than engaging any specific muscles. This provides a gentle and relaxing stretch for the lower back.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by kneeling on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your knees out while keeping your toes together touching<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your chest down towards the floor, you may be able to rest on your forehead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out in front of you and allow them to relax<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes here and breathe steadily as you hold the postures for 1-2 minutes<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_Cobra_%E2%80%93_Bhujangasana\"><\/span><b>3. Cobra &#8211; <\/b><b><i>Bhujangasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cobra pose is a backward bend which both strengthens and stretches the lower back.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin lying face down on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your palms underneath your shoulders and gently squeeze your elbows towards you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your abdominal muscles, glutes, thighs, and point your toes as you begin to lift your chest up off the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to use more of your back strength than your arms to lift you<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body, lift your chin and gaze up towards the ceiling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 3-5 breaths, relax and repeat<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/japanese-yoga\/\"><i>Japanese Yoga: A Deep Dive Into Mindful Movements<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Plough_%E2%80%93_Halasana\"><\/span><b>4. Plough &#8211; <\/b><b><i>Halasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plough pose provides a deep stretch to the lower back. For people with particularly tight hamstrings, it can be easier to access than a forward fold. This posture also creates a deep stretch for the back of the neck. Take care, or avoid this posture if you have any issues or injuries related to your neck.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin lying on your back on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees bringing them towards your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your hips to begin to lift up off the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to lift the hips and bring your knees towards your forehead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Here, you can support your lower back with your hands and gently rest your weight on your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re comfortable here, you can extend the legs pointing your toes down to reach the floor behind your head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees slightly bent in the plough position, this will allow the stretch to stay in the lower back rather than the hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 6-10 breaths, imagine that you are breathing into the lower back<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"yoga stretches for lower back\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Cat_Cow_%E2%80%93_Bitilasana_Marjaryasana\"><\/span><b>5. Cat Cow &#8211; <\/b><b><i>Bitilasana Marjaryasana<\/i><\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cat Cow rejuvenates the whole body, tunes the body to the breath, improves circulation, and lubricates the spine. It is beneficial for daily practice and can be performed at any time of day for increased energy and to relieve tension in the lower back.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a tabletop position on the floor, align your wrists underneath your shoulders and your knees underneath your wrists<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with a neutral spine, take an inhale and then exhale completely<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On your next inhale, begin to backbend the spine, letting the tailbone lift, chest opening wide, lifting the chin and eyes looking up to the ceiling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, squeeze the stomach in as you curve the spine, widening your shoulders as your open out your back, and tucking your chin into your chest with your gaze towards your navel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat these movements, inhaling as you backbend, and exhaling as you curve the spine<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue at a speed that is comfortable for your for 2-3 minutes<\/span><\/li>\n<\/ul>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_stretch_out_a_tight_lower_back\"><\/span><b>How do you stretch out a tight lower back?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your lower back is particularly tight, it is important to take care when stretching and practicing yoga so as to reduce the risk of injuring yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few reasons that your lower back can become particularly tight, this can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorrect posture<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous injuries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor habits when moving or lifting objects<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another reason the lower back can become tight is when the abdominal muscles are weakened. For example, when lifting medium to heavy objects, if the abdominal muscles are not engaged, the lower back will automatically take the weight. This can cause the lower back muscles to tighten and, over time, make it difficult to allow these muscles to relax.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The yoga stretches described above can help to begin stretching a tight lower back. But consistency is key. Studies suggest that 12 weeks of yoga practice can provide a significant reduction in lower back pain (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S152490422030151X\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_stop_practicing_yoga_if_I_have_lower_back_pain\"><\/span><strong>Should I stop practicing yoga if I have lower back pain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It is important to consult your doctor if you are experiencing long-term lower back pain. However, when practiced mindfully, yoga may be able to improve your lower back pain and also reduce the chances of back pain developing.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_yoga_strengthen_your_back\"><\/span><strong>Can yoga strengthen your back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yoga is great for strengthening the lower back. Cobra pose, described above, is a brilliant pose to both strengthen and gently stretch the lower back muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_downward-dog_pose_good_for_the_lower_back\"><\/span><strong>Is downward-dog pose good for the lower back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When practiced in the correct alignment, downward-dog can help elongate the spine. However, the stretch will likely be felt more in the hamstrings. The yoga poses described above will provide the best stretches for the lower back.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower back pain is a common ailment often caused by lifestyle factors such as sitting for long hours, poor posture, or strenuous and repetitive activity.\u00a0 A healthy spine requires a balance of stretching and strengthening exercises, many of which are provided in a yoga practice. This article will explore yoga stretches specifically for the lower [&hellip;]<\/p>\n","protected":false},"author":64,"featured_media":60405,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[219],"class_list":["post-60403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga Stretches for Your Lower Back - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 YOGA STRETCHES FOR LOWER BACK \u27a4 offer a simple way to counteract the negative postural habits that we pick up through working desk jobs. Read the article to learn more\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga Stretches for Your Lower Back\" \/>\n<meta property=\"og:description\" content=\"\u2605 YOGA STRETCHES FOR LOWER BACK \u27a4 offer a simple way to counteract the negative postural habits that we pick up through working desk jobs. Read the article to learn more\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_160978433-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Amy Ling, MA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Amy Ling, MA\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/\"},\"author\":{\"name\":\"Amy Ling, MA\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/471bcd049210524831fd26834c361c34\"},\"headline\":\"Yoga Stretches for Your Lower Back\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/\"},\"wordCount\":1528,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_160978433-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Lower back pain is a common ailment often caused by lifestyle factors such as sitting for long hours, poor posture, or strenuous and repetitive activity.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=yoga_stretches_for_lower_back\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A healthy spine requires a balance of <a href=\\\"https:\/\/betterme.world\/articles\/stretching-calisthenics\/\\\">stretching<\/a> and strengthening <a href=\\\"https:\/\/betterme.world\/articles\/exercise-ball-workouts\/\\\">exercises<\/a>, many of which are provided in a yoga practice. This article will explore yoga stretches specifically for the lower back, including instructions for 5 yoga postures. Incorporating these stretches into your daily routine may help to reduce pain and discomfort, increase flexibility, and maintain a healthy spine into old age.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What are yoga stretches good for?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga stretches offer a simple way to counteract the negative postural habits that we pick up from working desk jobs; they can also complement other forms of more strenuous exercise. There are many benefits of yoga stretches, including:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><i><span style=\\\"font-weight: 400;\\\">Increased flexibilit<\/span><\/i><span style=\\\"font-weight: 400;\\\">y - improving flexibility in the muscles and joints will reduce stiffness and range of motion, including in the lower back<\/span><\/li> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/\",\"name\":\"Yoga Stretches for Your Lower Back - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_160978433-scaled.jpg\",\"description\":\"\u2605 YOGA STRETCHES FOR LOWER BACK \u27a4 offer a simple way to counteract the negative postural habits that we pick up through working desk jobs. 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This article will explore yoga stretches specifically for the lower back, including instructions for 5 yoga postures. Incorporating these stretches into your daily routine may help to reduce pain and discomfort, increase flexibility, and maintain a healthy spine into old age.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What are yoga stretches good for?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yoga stretches offer a simple way to counteract the negative postural habits that we pick up from working desk jobs; they can also complement other forms of more strenuous exercise. There are many benefits of yoga stretches, including:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Increased flexibilit<\/span><\/i><span style=\"font-weight: 400;\">y - improving flexibility in the muscles and joints will reduce stiffness and range of motion, including in the lower back<\/span><\/li> ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/","url":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/","name":"Yoga Stretches for Your Lower Back - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/yoga-stretches-for-lower-back\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/shutterstock_160978433-scaled.jpg","description":"\u2605 YOGA STRETCHES FOR LOWER BACK \u27a4 offer a simple way to counteract the negative postural habits that we pick up through working desk jobs. 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