6 Best Lower Back Stretches 


Spread your arms in front of you, palms down. Slowly sit your hips back towards your heels, lowering your head and chest as you reach for the wall in front of you. This stretch may be too much for your low-back, so position a pillow beneath your tummy to support yourself. Stay in this stance for 20–30 seconds or longer.

Child’s Pose

This position puts your spine horizontal to the ground. Round your back, stretching your mid-back between your shoulder blades like a cat. Wait five seconds, then relax and let your tummy drop as you gently arch your low back. Wait five more seconds. Keep going for 30 seconds or more.

Cat/Cow Stretch

Start by resting on your back with bent legs and flat feet. Spread your arms in a “T” shape. Roll both knees to one side with your shoulders on the ground. Stay for 20–30 seconds, then return your knees to the centre and switch sides.

Supine Twist

Start by resting on your back with bent legs and flat feet. Place your hands behind or below your kneecaps. Gently lift both knees to your chest with your hands. Hold for 20–30 seconds, swaying your hips side to side and up and down to massage your low back, then return to beginning position.

Knee-to-Chest Stretch

First, lie on a yoga mat with your knees bent and feet flat. Rest your low back in a neutral position. Tilt your pelvis upward to flatten your low back on the floor after activating your core muscles. Repeat 12–15 times.

The Pelvic Tilt

Lay on your back on a yoga mat with knees bent and feet flat. Lift your right leg, flex your right foot, and cross your ankle across your left thigh. Stay here or drag your left knee in and hold behind your left thigh to intensify. Hold for 10–15 breaths and switch sides.

Supine Figure 4 Stretch

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