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5 exercises to soften your lower back

The lower back can be a tender spot for many people, which means lower back stretches should be an important part of the movements you need to perform. This is true whether you want to relieve lower back pain or have no pain but want gentle stretches to strengthen your lower back muscles. That’s where yoga for the spine — and other parts of the back — comes in.

While the causes of lower back pain can be varied, core weakness and poor posture from sitting all day (which shortens the hip muscles that pull on the lower back) are two factors that very often contribute to lower back pain and discomfort. Yoga is an exercise modality that can target both of these factors.

It is always important to determine the cause of the pain in order to correct it and prevent it from coming back – in some cases it is best to consult a doctor or physical therapist.

Here are 5 yoga poses to soften your lower body

The child’s attitude.

Kneel on the mat with your knees hip-width apart and your feet together behind you. Take a deep breath and as you exhale, lower your torso over your thighs.

Try stretching your neck and spine by pulling your ribs away from your tailbone and the top of your head away from your shoulders. Lay your forehead on the floor with your arms outstretched in front of you. Hold this pose for 1-2 minutes.

This position stretches the backs of the legs and lengthens the spine, relieving stress on the lower back. Alter this position by keeping your knees slightly bent if your back hurts when you straighten your legs.

Start in the downward-facing dog position and gradually move your mat up. In a standing position, with your feet an equal distance from your shoulders. Extend your legs as far as possible and let your upper body hang.

Tuck your chin into your chest, relax your shoulders, and tilt your head toward the floor to create a long spine. Hold this pose for 1-2 minutes.

Kneel on the mat and slide your right foot forward onto the mat. The body is straight and the pelvis faces the front of the mat.

Place your hands on either side of your right leg and keep your back flat. Hold this position for 10 breaths, then gently release before switching sides.

In this position, the hamstring muscles are challenged to release any tension by breathing and maintaining the position.

The inclined pigeon pose.

Also known as a figure four, this move stretches the hips, glutes, and inner thighs. Lie down on the floor. Cross your right foot over your left quadriceps and bend your left knee. Grasp the back of your left leg and gently bring it towards your chest.

When you feel a comfortable stretch, hold the position for 30 to 60 seconds. Switch sides and repeat.

tilt rotation of the back.

This move is a great stretch for your lower back and can relieve pain when you’re tight. However, for some people, the twisting motions can irritate the lower back. If this pose starts to hurt, stop. Also, to make this pose easier, try putting a towel under your knees when you are very tense.

lie on your back

Put your knees against your chest. Next, drop both knees to one side while twisting your torso in the opposite direction.

Try to keep your knees and hips in line as you pull them toward the floor, and keep your chest as straight toward the ceiling as possible. Do this movement for 30 to 60 seconds and then switch sides.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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