Sweet and Safe Lower Back Stretches

In my last post, I wrote about the perils of rolling up from a forward fold position. Many of our students commented that they knew rolling up wasn’t particularly safe, but they loved how good it felt to stretch their lower back. There are more effective ways to find that same sensation. This week, I offer three easy ways to find a sweet (and safe!) low back stretch.

Problem

Rolling up to a standing position from a forward fold is not generally safe for the lower back, but for many people it feels good.

Solution

In this video, I offer several effective movements and poses that offer release for tight lower back muscles. These are safer than rolling up, although forward folds are still best avoided if you have bone density loss. Try exploring back stretching at a wall or in a doorway, try wiggling around in cat-cow on your mat, or sink back into a wide-knee version of child’s pose.

—Alexandra

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Alexandra DeSiato

Alexandra DeSiato is an avid runner, an instructor of yoga, Pilates, writing and literature—and an aging athlete.

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