Stretches to Soothe a Low Back Injury

1. Lie on your back, and perform a few pelvic tilts to increase mobility in your low back and ensure stability and relaxation. Similar to cat camel or cat cow poses, place your hands over your belly or on the points of your hips.
2. Inhale, pointing your tailbone down to the ground and curving your back away from the floor. Exhale, pulling your belly in, tilting the pelvis backward, and pointing your tailbone up towards the ceiling. Repeat this motion for several rounds to enhance mobility and awareness in the low back and pelvis.
3. Find a neutral pelvis position, maintaining a slight gap between your back and the floor.
4. For a spinal twist, keep your feet hips-distance apart and allow your knees to sway down to one side. You can also bring your feet together for a bigger twist, and for an extra stretch in the chest and shoulders, open your arms like a “T” or “cactus shape.”
5. For a full spine twist, extend one leg straight and bring the other knee towards your chest. Cross the bent knee over your body to the opposite side while reaching the opposite arm out behind you. Hold this position for a few slow breaths to relax and stretch the muscles around your spine, core, chest, and hips.
6. Switch sides to ensure balance, and focus more on the tighter side if needed.
7. For a hip opener, perform the figure four stretch (also known as eye of the needle). Cross one ankle over the opposite knee with the foot flexed up, pushing the knee away from you gently to deepen the stretch. Use your hands to draw the thighs closer or use a wall or chair for added support.
8. Sway your knees from side to side to find the angle that best stretches the back pocket region.

As mentioned, these lower back stretches are great for relaxation and unwinding at the end of the day or whenever you feel tight and stressed. They help you reconnect with your breath and loosen up your body, preparing you for bed or rejuvenating your energy for the day ahead.