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The low back supports the weight of the upper body and provides mobility for everyday motions such as bending and twisting. Muscles in the low back are responsible for flexing and rotating the hips while walking, as well as supporting the spinal column. Nerves in the low back supply sensation and power the muscles in the pelvis, legs, and feet. A lower back massage focuses on a range of muscles including the latissimus dorsi, quadratus lumborum and the erector spinae, located around the lower half of the spine.



Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.

Featured Stretch

Child’s Pose

This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.

Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.

To do Child’s Pose, follow these steps:

  1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.

  2. Hinge at your hips as you fold forward, walking your hands out in front of you.

  3. Rest your belly on your thighs.

  4. Extend your arms in front of or alongside your body with your palms facing up.

  5. Focus on breathing deeply and relaxing any areas of tension or tightness.

  6. Hold this pose for up to 1 minute.

You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.

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