This pose will relax your back by opening your hips and inner thighs. “Start on the ground with both knees bent,” Martinez says. "Place your arms ahead of you and lean your upper body forward. Slowly spread your knees outward, dropping your hips toward the ground.”
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This gets deep into your hips to release low back tension. “Start in a kneeling position with your right knee in front,” Martinez says. “Take a deep inhale and focus on squeezing/activating your right glute while you slightly lean your hips forward.”
Phelan suggests this move to stretch your hip flexors, which will bring relief to your lower back. Step one foot in front of you and sink into a lunge with your knee tracking over your front foot. Bring your back knee close to the ground and lean forward into your hips.
Give your entire side some relief with this one. “Reach the right arm up and bend towards the left, trying to keep your right hip pressing down,” Phelan advises. “You can use the floor to maintain your alignment by pressing the right butt into the floor.”
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“Place your front knee directly in line with your hip,” Wu says. “Extend your back foot straight out and back. Send your tailbone back, move your chest forward, and find a comfortable position for your arms to rest.” This will help your hips soothe your low back.