Yoga incorporates the mind and body to help improve flexibility and muscle tone. Yoga can be especially beneficial if you experience lower back pain or stiffness. No matter what fitness level you are currently at, you can engage in yoga stretches to improve the muscle tone and range of movement in your lower back.
Downward-Facing Dog
Downward-facing dog is one of the more common yoga poses. This move incorporates your entire body, stretches through your spine and targets your lower back. To perform downward-facing dog, start on your hands and knees with your legs about hip-width apart. Raise up onto your toes by pointing your buttocks toward the sky, keep your legs straight, drop your head in between your arms and try to place your feet completely flat on the floor. This may feel challenging at first, but with practice you will be able to place your feet flat on the floor and hold the pose for longer. Try to hold the downward-facing dog for at least five deep breaths.
Bridge Pose
The bridge pose is completed on an exercise mat and is suitable for all fitness levels. To execute the bridge pose, start on your back with your arms at your sides, knees bent and feet up to 6 inches apart and firmly planted on the floor. Lift your torso up until only your feet, upper shoulders, arms and head are still touching the mat. After your back is off the floor, your body should be in a straight line from your knees to your chest. Be sure to move slowly in and out of this pose while controlling your breathing. This pose can be held for 30 to 60 seconds at a time. As you lower your body, slowly roll your spine back down to the mat to protect your spine and stretch your lower back.
Cobra
According to Women Fitness, the cobra pose increases flexibility and strength, and relieves lower back tension. To perform the cobra pose, lie on your stomach with your elbows bent, arms at your sides and hands under your shoulders. Be sure to keep your entire body in a straight line, keeping your legs together and pointing your toes away from your body. Inhale as you slowly press upward with your hands until your chest and abdomen leave the ground. Try to press upward until your arms are completely straight and you are looking forward. If you are not flexible, lift yourself upward and rest your weight on your forearms instead of your hands. The cobra pose can be held for 10 to 15 seconds at a time. Remember to slowly lower yourself back down to the ground while exhaling.
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