A little gentle stretching can make a *big* impact on lower back tension.
, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF.
She adds that yoga is generally safe to do daily. It's important, though, to make sure you're in tune with your body and to stop doing anything that makes any discomfort worse. "Never stretch into a position of pain,” Dr. Cyrelson says. “Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch." That means you should feel a combination of muscle tension and release, but if there’s any pinching, sharp pain, or brief numbness, ease way back on the stretch.If you have any history of lower back injuries, problems with your discs, or experience pain that lasts more than 72 hours without improving, Dr.
If your lower back pain is more of a general achiness or discomfort, though, it's worth trying some yoga stretches to address any tightness and alignment issues. Stretches like child’s pose and downward dog are particularly good because they provide a sense of relief, not just in the lower back but also throughout all your back muscles—alleviating any tight spots.
If your lower back feels relief with that sequence, you can work up to holding each pose for longer, up to three minutes. In terms of frequency, you can do yoga daily if you’d like, but if you’re doing beginner yoga for back pain, start with just a couple times per week. Also, many people find it useful to break up these lower back stretches into a few mini-sessions when their back feels particularly tight, like first thing in the morning or after sitting at work all day.
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