5. The Pelvic Tilt
When you’re suffering from lower back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently by relieving sciatica and strengthening abdominal muscles, Hashish says.
How to do a pelvic tilt: Begin by lying on a yoga mat with your knees bent and feet flat on the floor. Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back if you place the top of your hand under your back). Activate your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward. Repeat 12 to 15 times.
6. Supine Figure 4 Stretch
This classic yoga pose helps open up the hips as much as it is good for massaging your low back. “This pose stretches the outer glutes, as well as your piriformis, both of which can contribute to a tight lower back,” says Hillary Wright, adjunct professor of biology, anatomy, and physiology at Manhattan College. It’s an effective stretch to relieve pain and increase hip mobility, Hashish says.
How to do a supine figure 4 stretch: Lie on your back on a yoga mat with both knees bent and feet planted on the floor. Lift your right leg, flex your right foot and cross your right ankle over your left thigh. If this is enough stay here, or draw your left knee in and hold behind your left thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.