Practices for this goal

Ease lower-back tension

Explore every matching practice, grouped by modality and ordered by its strength for this goal.

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Acupressure points

7 practices

Kidney ShuCaution: Pregnancy

BL23

Commonly used for lower backLower back, about an inch and a half either side of the spine, level with your belly button.

Commanding Middle

BL40

Commonly used for lower backDead center of the crease behind the knee.

Gate of LifeCaution: Pregnancy

GV4

Commonly used for lower backLower back on the spine, roughly level with your belly button.

KD3

Commonly used for lower backIn the groove between the inner ankle bone and the Achilles tendon.

GB30

Commonly used for lower backOn the buttock, about a third of the way from the hip bone toward the tailbone.

KunlunCaution: Pregnancy

BL60

Commonly used for lower backIn the groove between the outer ankle bone and the Achilles tendon.

Mountain Support

BL57

Commonly used for lower backCenter of the calf, where the muscle belly narrows into the Achilles.

Gentle stretches

11 practices

Marjaryasana–Bitilasana

Cat–Cow

Commonly used for lower backOn hands and knees. Inhale to drop the belly and lift the chest, exhale to round the spine and tuck the chin.

Cat-cow shown with the spine lowered and then rounded on hands and knees

BalasanaCaution: Glaucoma, High blood pressure

Child's Pose

Commonly used for lower backKneel, sit back on your heels, and fold forward with arms extended or resting alongside you.

Child's pose with hips toward the heels and arms extended forward

Salamba Bhujangasana

Sphinx

Commonly used for lower backLie face down propped on your forearms, elbows under the shoulders, chest lifted.

Sphinx pose with hips grounded and chest supported on the forearms

Ananda Balasana

Happy Baby

Commonly used for lower backOn your back, draw both knees toward the armpits and hold the outer edges of the feet.

Happy baby pose with knees opened wide and hands holding the raised feet

Knees to Chest

Commonly used for lower backOn your back, hug the knees in and press the lower back into the floor.

Knees to chest with both knees hugged inward while lying on the back

Supta Matsyendrasana

Supine Spinal Twist

Commonly used for lower backOn your back, draw one knee to your chest, then guide it across your body toward the floor. Open the opposite arm wide and turn your head to look at it.

Supine spinal twist with one knee crossed over the body and one arm extended

Setu Bandha SarvangasanaCaution: Glaucoma, High blood pressure

Bridge Pose

Commonly used for lower backOn your back, knees bent and feet hip-width. Press through the feet and lift the hips.

Bridge pose with feet planted, knees bent, and hips lifted

Wind-Relieving Pose

Commonly used for lower backOn your back, hug both knees into your chest and gently rock side to side.

Wind-relieving pose with both knees hugged toward the chest

PaschimottanasanaCaution: Glaucoma, High blood pressure

Seated Forward Fold

Commonly used for lower backSit with legs extended, hinge from the hips and fold forward over the legs.

Seated forward fold with legs extended and torso reaching toward the feet

Cobra

Commonly used for lower backLie face down, hands under the shoulders, and lift the chest while keeping the hips heavy.

Cobra pose with hips grounded and chest lifted on the hands

Eka Pada RajakapotasanaCaution: Glaucoma, High blood pressure

Pigeon Pose

Commonly used for lower backFrom hands and knees, bring one shin forward across the mat and extend the other leg back. Fold over the front leg.

Pigeon pose with one leg folded forward, the other extended back, and torso lowered

Guided breathing

0 practices

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