Yoga for Lower‑Back Relief

Most cranky low backs are tight in the front and back of the hips. Start on all fours with six slow Cat‑Cows; exhale to round, inhale to lengthen. Sphinx Pose for one minute to gently strengthen back extensors; keep glutes soft and elbows slightly forward. Step to Low Lunge, back knee down, tilt pelvis slightly posterior to feel the front‑hip stretch; raise the arm of the back leg and side bend one minute each side. Shift to Half Splits to lengthen hamstrings; bend the front knee a little to avoid over‑pulling, spine long. Sit and take Seated Figure‑Four (or Supine) to open outer hips; 45–60 seconds per side. Add a supported Bridge for ten breaths to activate glutes. Finish with a gentle Supine Twist and one minute of 4‑6 breathing. Pain note: stay in the “stretchy, not stabby” zone, and keep breath smooth. Practiced three times a week, this sequence eases stiffness and teaches your back to share the load with hips and core relief that lasts beyond the mat.