The lower back, or the lumbar region, can be an area that often gets sensitive for most of us at some point in our lives. Whether we have to sit a lot during the day, or whether we move a lot, the lumbar region can get affected. In any case, pain in the lower back can seriously affect your mood and your day.
# Supine Twist
Lay on your back, bring your arms to a T-shape on the floor, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees.
Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees. Stay anywhere between 1-4 minutes, and repeat on the other side.
# Sphinx Pose
Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.
If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.
# Thread the Needle Pose
To start, lay on the floor, and bring the soles of the feet on the ground, feet hip-distance apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh.
Interlace the fingers either behind your knee, or on top of the shin, depending on the space available to you. Keep the back and shoulders relaxed. Stay anywhere between 1-3 minutes and change sides.
# Cat and Cow Pose
Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head.
Continue according to the rhythm of your breath. Feel the muscles on your back, and take any additional movement that might feel good for you today.
# Downward Facing Dog
From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent, back straight and long, tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer towards the ground.
Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Stay for 5 breaths.