Lower-back relief
Soften a stiff lower back and the hips around it.
4 stretches
5-min low back relief (hamstring, hip, pelvis)
Four moves through the hamstring, hip, and pelvis to reduce low back compensation.
- If you have a diagnosed spinal condition such as a herniated disc, consult a professional before proceeding.
Creator @bodyedgelab
Quadruped One-Side Waist Stretch
This stretch gently lengthens the side of the waist from a quadruped position with one leg extended straight back, helping relieve tension and stiffness concentrated on one side of the lower back.
- Stop if you feel sharp lower back pain, leg numbness, or radiating pain.
- If you have been diagnosed with scoliosis or a lumbar disc condition, do not force your back to bend or hold the position for too long.
- Keep your pelvis from twisting excessively, and proceed slowly within a pain-free range.
Creator @bodyjoy_center
Open Your Hips to Ease Lower Back Stiffness
A mobility exercise that helps restore hip and pelvic movement and reduce strain on the lower back by gently rounding and extending the back from a wide-knee position.
- Stop if you feel sharp lower back pain or tingling or numbness in your legs.
- If your knees or hips feel uncomfortable, support them with a cushion and reduce the range of motion.
- Do not forcefully arch your lower back; gently follow the movement of your pelvis and hips.
Creator @bodyedgelab
Ease the Front of the Pelvis with Iliopsoas Release
A short stretch that gently lengthens the tight iliopsoas and front of the hip to help relieve lower-back strain and postural tension caused by anterior pelvic tilt.
- Do not overarch your lower back or push your abdomen forward; keep your pelvis close to neutral.
- Stop immediately if you feel sharp pain or numbness in the front of the hip.
- Changes in the abdominal line or relief of swelling vary greatly by individual, and if your goal is pain treatment, you should consult a professional.
Creator @physiofit0675