- A simple stretch that can be used anytime for instant relaxation and flexibility, the well-known Child's Pose eases tension in the lower back. Kneel on the floor with heels under the buttocks. Fold forward so that the forehead is touching the floor or yoga mat. Lay arms alongside body, stretching fingers back toward toes, and relax shoulders. Alternatively, you can extend the arms above the head with palms up or down for a slightly different stretch. This pose can be used on its own or as a gentle break during a more vigorous yoga practice.
- Cobra Pose increases the flexibility and strength of the lower back. Lie on the floor on your stomach and rest your forehead on the floor. Keep the tops of the feet flat on the floor. Place the palms of the hands alongside the shoulders as if to do a push-up. Keeping the stomach and lower body on the floor, gently press up through the palms to lift the head, shoulders and chest away from the floor. (If you choose to lift higher, bringing the hips and thighs off the floor, you are then in Upward Dog Pose, which is more challenging and offers similar benefits.) Hold Cobra Pose for a few breaths, then gently lower yourself to the floor. When in the pose, concentrate on using the muscles of the lower back to hold the body up in order to build strength.
- Locust Pose is similar to the "superman" exercise taught in many fitness classes. Lie face-down on the floor as for Cobra Pose with toes pointed. Keep the arms alongside the body with palms facing up. All at once, use the muscles of the lower back to lift the lower legs off the floor, while also lifting the head, shoulders and chest. Look forward with your eyes and feel the stretch in the front of the body, as well as the strength of the back and leg muscles engaged in the pose. You may feel as if you are balanced on your pubic bone. Hold the pose for a few breaths, then gently release. This pose is also beneficial for lower back strength and flexibility.
- To support the lower back in daily activities, it's necessary to have a strong core as well. One easy exercise to build core strength is leg raises. Lie on your back on the floor or yoga mat and maintain contact between your lower back and the floor. Squeeze your legs together, flex the feet and engage the stomach muscles to lift both legs together from the floor. Bring them up to a 90-degree angle if possible, then slowly lower them to the floor without crashing. Repeat 5 to 10 times, depending on your fitness level.
