7. Reclining Hand-to-Big Toe Stretch (Supta Padangusthasana)
“Tight hamstrings and adductors, also known as your inner thighs, can contribute to a tight lower back,” Wright explains. This pose stretches things out by loosening up the back of the legs, ankles, calves, and hamstrings, Hashish says. If you find you have shooting pain down one leg, this stretch may put too much tension on the leg and should be avoided, Litzy says.
How to do a reclining hand-to-big-toe stretch: Lie on your back and lift your right leg up towards your face.
Interlace your hands behind your thigh or calf, depending on how tight your hamstrings feel. Keep your opposite leg active and your opposite hip grounded. Your head and shoulders should stay on the ground. Hold for 10 breaths. Now, still keeping your opposite hip grounded, let your right leg lower out to the right. Only lower the right leg out to the side so far as you can without the opposite hip lifting up.
8. Cow-Face Pose (Gomukhasana)
This pose stretches your outer glutes, which can cause low back pain when they’re tight, says Wright. It can also ease tightness in the hips, ankles, shoulder, and chest, Hashish says.
How to do the cow-face pose: From a seated position, bring your left heel toward your right glute, with your left knee pointing straight in front of you. Now bring your right leg on top of your left, stacking your knees together so they are both facing straight ahead. It’s ok if they don’t stack directly on top of one another. Your feet should be on either side of you, toes pointing behind you. Keep your spine long by sitting up tall, or add a slight forward bend to increase intensity.