9. Bridge Pose
“Softening around your sacrum allows some tension around the low back to be released and lengthening through the sit bones encourages activation of the lower part of your gluteus maximus, which helps to support your low back, releasing pain and tension,” Wright says. Hashish adds it’s an excellent stretch option for the chest and hips, all while strengthening the back, buttocks, and hamstrings.
How to do bridge pose: Lying on your back, bend your knees and plant both feet on the yoga mat. Be sure your feet are hip-width apart with your heels close to your glutes. Press into your feet to lift your hips. From here try to soften around your sacrum, and lengthen your sit bones toward your knees. Hold for 30 seconds.
10. Forearm Plank
Wright says this variation of the plank activates your core, which will help take some pressure out of your low back by strengthening the muscles around it.
How to do a forearm plank: From the top of a push-up position, drop your forearms onto the mat directly underneath your shoulders. You can interlace your hands or bring the forearms parallel to one another, depending on how your shoulders feel. Kick through the heels and engage your core. Hold for at least 30 seconds, working your way up to one minute.