1. Child’s Pose
This common yoga pose gently stretches the muscles of the low back, which are likely contracted if you’re in pain. Plus, Hashish says it can not only relax the lower back, but it can help open your hips. If you find you have issues with your hips, Litzy suggests bringing your knees wider apart and going as far as you comfortably can.
How to do a child’s pose: Begin in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips. Extend your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further and reach for the wall in front of you. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the low-back muscles. Hold this pose for 20 to 30 seconds or even longer.
2. Cat/Cow Stretch
This dynamic movement moves the low-back muscles in two directions and builds on the Child’s Pose to help lengthen contracted muscles and soothe soreness. It also can help increase core strength and overall balance, Hashish says. Litzy adds to be sure you focus on your pelvis, acting as if you have a tail that you want to stick toward the ceiling or tuck under you.
How to do a cat/cow stretch: Begin in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips. Your spine should be parallel to the ground in this position. Then, round your back, stretching your mid-back between your shoulder blades—similar to how a cat stretches by rounding its back. Hold for five seconds, then relax and let your stomach fall downward as you gently arch your low back and hold here for another five seconds. Repeat these movements for 30 seconds or longer.