Lower back pain is a fairly common health issue, partly because so many things can cause it! Regardless of what is causing your lower back pain, these 3 stretches can help you reduce the pain!

1. Child’s pose (or any other “knee to chest” pose):

• Sit back on your heels and hinge at your hips to fold forward
• Walk your hands in front of you or along your body
• Rest your belly on your tights
• Make sure your tights and knees are together (it will create extra length in your lower back)
• If your seat bones are not resting on your heels, pop something between your glutes and legs; allow your seat bones to sink in deeper
• Focus on the deep, relaxing, soft breath.

2. Seated spinal twist (you can also do it lying down):

• Sit on the floor (or pop the cushion or block under your buttocks) with legs extended out in front
• Bend your right knee to your chest
• Lengthen through the spine and twist to the right
• Wrap your left arm around your right leg to help you go deeper
• Keep your right palm behind you (close to the base of your spine, it will give you extra support)
• Hold for a few breaths and repeat on the other side.

3. Cat-cow stretch:

• Come to your all fours position (table top, hands and knees on the ground)
• Bring your wrists underneath the shoulders and knees underneath the hips
• Inhale and lift your chest, lift your head, draw the shoulder blades back and bring your heart forward
• Exhale, bring your chin to chest, arching your spine like an angry cat
• Continue moving with your breath
• You can also hold ‘cat’ or ‘cow’ position for a few seconds each instead of moving with the breath.

If you need to use extra cushioning under the knees, use a blanket or pillow.

All of the above should help you mobilize the spine, stretch your chest, neck, and shoulders! Enjoy.