Angel shares three stretches for lower back tension: butterfly sit with forward fold, happy baby pose with optional rocking, and a chair-assisted seated forward stretch. Each keeps your spine flat to target the outer hips and lumbar region.
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And welcome back, you nasties. If you're new here, I'm Angel, your local spicy coach, and today I actually am talking about stretching. This person is asking what they can do to release some of the tension in their lower back. Lower back pain is something that I myself struggle with. There are many different poses that reach the lower back, but I'm going to go over 3 of my favorites today. First and foremost, we have a butterfly sit. A lot of people think of this one as stretching our hips. However, if you bring your nose down toward your toes and you try to maintain as flat a back as possible, you can actually feel that it radiates from your outer hips into your lower back. Second is a happy baby stretch. For this one, you want to come down onto your back on the ground, flex your feet, pull your knees into your chest, grab for your heels between your legs, and then push your knees down toward the floor on either side of your chest. Now from here, for a little bit of a back massage, you can also kind of rock. Side to side as well. If neither of these are really working for you, something that you can do is also grab a chair. Once you're sitting down, you're going to open your legs somewhat wide, and then with a flat back, you're going to press your chest forward until it's between your kneeā or close to between your knees. If you're still not feeling much in your lower back, then you can grab your ankles and pull your chest further toward the ground. This one is really doable if you're someone who doesn't move around a lot to begin with. And that's pretty much all that I have for today. So if you have any questions, go ahead and put them in the comment section. But until next time, mwah, stay spicy.
