Low back pain is one of the most common reasons people visit the doctor, according to HealthLine, and nearly 80% of adults will experience low back pain throughout their lives, according to The National Institute of Neurological Disorders and Stroke. Understanding your low back pain is vital when it comes to understanding how to relieve it, help it and heal it. Typically, in my experience, most people experience low back pain due to four main things:

- Injury

- Alignment & Posture

- Overactivity or Overuse
- Underactivity

The thing that most people don’t think about is that poor posture can happen easily and at any time. Poor posture often occurs when you are:

- Standing

- Sitting

- Walking

- Working
- Exercising

Because there are so many reasons why we have back pain, there are many things that can help alleviate symptoms depending on the severity of the discomfort, pain or injury.

Check out my recent article where I go into detail about our posture and the 5 main ways to improve posture here. Here are 5 go-to stretches to help reduce low back pain or discomfort.

Stretch Your Low Back

This pose, Knee to Chest Pose, is an easy one and one of my favorites to do in the morning while still in bed. Do this stretch by laying on your back. From here, bend your knees and hug the knees into your chest. You can grab behind your thighs or on top of your knees. Take an inhalation as you slowly move the knees away from your chest. Take an exhalation as you slowly hug the knees back towards your chest. The magic piece in this stretch is to engage the core as you exhale and hug the knees into the chest. When we engage the core here, we’re able to help stretch the muscles of the low back even more, in addition to ‘turning on the core’ which is important in our daily movement. Try this stretch 8-10 times, moving slowly and mindfully.

2. Engage Your Core

Bound Angle pose, also known as Butterfly Pose, is different than many people think and not as easy as you think, mostly because it challenges you to slow down your breath and your movement in order to get the greatest result. Start by lying on your back with your knees bent and feet on the floor. Then bring the bottoms of your feet together and your knees out wide. If your thighs or hips need support, bring your fists under your upper thighs to prevent your legs from extending all the out. If your low back feels tight and compressed then hug the belly strongly towards your spine and imagine sending your tailbone to your heels – this will help lengthen your low back. To begin, inhale fully and relax something. As you exhale, press the bottoms of your feet together and very slowly begin to move the knees so they are ¼ of the way together. Pause at ¼ and take a long, slow inhale. On your next exhale, hug the bottoms of the feet together and bring the knees to ½ of the way together. Continue this until the legs are all the way together and your feet end up on the floor. Notice that the slower you go, the more benefit you’ll get. Try this one 3-5x for greatest results. Feel your inner thighs working. Feel your core working to support you.

3. Stretch Your Hammies

This is one of my favorites because nearly everyone needs to stretch the hamstrings. The hamstrings, and in general, the back side of the legs, get really tight the more we sit which happens a lot in our culture. The thing is, when our hamstrings get super tight from sitting or overactivity, it can pull on the musculature on the low back which can either cause or worsen low back pain. Whaaaat? Yep. Start lying on your back. Hug your right knee into your chest and interlace your hands behind the thigh. Inhale as you extend your leg up to the ceiling. Spread your toes and hug all 5 toes back towards your knee. Pause. Breathe a few rounds. Then slowly guide the leg out to the right side so that you get a stretch around your groin and inner thigh. Stay for a few breaths. Then bring your leg back to center and slightly over the the left, across the midline. This will get into the outer leg, hip–commonly known as the IT band. Stay in each position for 5-10 breaths and repeat on the other side. Notice the results in your feet, legs, hips and your low back. There is so much magic in this pose so start with this simple variation. I go a lot more in-depth inside my 3-month online yoga therapy program for Dental Hygienists, called Foundation to Freedom. Click the link if you want to learn more about the program – the next round starts June 3rd!

4. Stretch Your Mid Back

This next one isn’t a fancy stretch just like the other ones, but it can feel like magic! Our QL, or Quadratus Lumborum, is a deep abdominal muscle on the back next to the spine. According to this HealthLine article, our QL is responsible for a lot of low back pain cases, mainly because it is a prime mover in sitting, standing and walking. To do this one, start by sitting down in a chair or on the ground. Raise your right arm overhead with an inhale. With your exhale, lean slightly forward and to the left. We are aiming to get a side, or lateral, stretch as well as some stretch in the back. You can adjust the positioning of your torso and your raised arm to explore a deeper stretch. Stay for 5-10 breaths then explore the other side.

5. Move Your Spine

One of the most signatures poses in yoga is one that helps stretch and strengthen our spine is Cat Cow. According to the Iowa Chiropractic Clinic, we need movement in our bodies in order to keep our spine healthy. Cat Cow does just that for our bodies: it provides fluid and nutrients to get to the vertebrae of the spine by inviting movement into the body. Start this pose by coming onto all fours, also known as Table Top. Spread your fingers wide and relax your shoulders from your ears. Either curl your toes under or bring the tops of your feet to the floor. As you inhale, press your hands and feet into the ground. As you exhale, stay in table top but strongly hug your belly towards the spine and the inner thighs together. On your next inhale, arch your back and lift your chest for Cow Pose. As you exhale, round your back dropping your head and tailbone done for Cat Pose. For increased benefit, as you inhale and arch your back, drop your shoulders from your ears and press your hands into the ground. As you exhale, hug the navel towards the spine and inner thighs together as you round the back. Continue 5-10 rounds or until you feel complete. There are many ways to enhance this posture but even in it’s most basic form, it is extremely beneficial for the low back.

Encompassing It All

As you can see, all of these stretches help to do one or even two things for the low back, making them extremely powerful in fighting low back pain. They either provide–

- Expansion, space, release, open, soften, or\
- Engage, stabilize, strengthen

Both of these qualities are vital for decreasing pain or discomfort in the body. If you want these written out with pictures to show, grab this Chairside Guide that I created for Dental Hygienists. For some of us, low back pain can be optional if we have the tools to manage our body and our overall health, and we utilize them.

Your Chairside Guide

A Dental Professionals guide to ditching aches, pain, and discomfort!

Free Healthy Posture Masterclass

Register to join me for a free Healthy Posture Masterclass! I’ll teach you tools to help improve your posture and feel better throughout your daily life!

About the Author

My name is Caitlin, I’m a chronic pain survivor, Certified Yoga Therapist, Registered Dental Hygienist, and founder and CEO of Caitlin Parsons Yoga Therapy, a yoga therapy and wellness company. I recently made my dreams a reality by quitting my full-time job as a dental hygienist to pursue my passion and purpose helping others get back into alignment.

Now I use my personal and professional experiences with chronic pain, stress and anxiety, and injury recovery to help women step back into their own alignment – in their bodies, minds and throughout their lives. I help empower women to create balance in their bodies and minds so they can access greater levels of freedom in their lives inside my monthly membership program (Aligned), group coaching program for hygienists (The Aligned Hygienist), a Yoga + Coaching Program for Dental Teams, and private yoga therapy coaching.

I love to share my knowledge and expertise on mindfulness and therapeutic yoga for back pain through my blog and social media platforms as well as guest appearances on other inspiring and like-minded podcasts.

Client Success Stories

Cary

“I started working with Caitlin because I was tired of being in pain all the time and had learned about yoga therapy from a friend. I had such bad hip pain, it hurts to sit down, get up, exercise and walk around. The pain moved down my leg sometimes and up into my low back.

Now I feel amazingly strong, am able to actually bend down and reach my shoes so I can tie them! I gained an immense amount of strength in my hips as well as have learned many things I can do on my own to keep going in the right direction. I really enjoyed the one on one time! And the fact that Caitlin came to my house was amazing. I had no excuses to not show up for myself and the results paid off! I have already recommended Caitlin to my friends and will continue to do so.” – Cary

Ania

“I started working with Caitlin because I had recently gotten surgery from a brain tumor. I had very little mobility in my shoulder and arm. I was concerned that the lack of mobility, discomfort and reduced strength would increase chances for more pain and injury. Working with Caitlin was amazing, I would recommend her personal approach to anyone. She is dedicated to her work, has great knowledge and communication. Caitlin does a wonderful job guiding you back to your body and yourself.” – Ania

Russ M.

“I started working with Caitlin because I had chronic low back pain and regular flare-ups. I was told by multiple doctors that I would always be in pain and my posture would never improve unless I had surgery. The pain got so bad that I couldn’t play volleyball anymore, which created a negative spiral in my mood, energy and throughout my life. The results I got with Caitlin was amazing. I no longer have chronic pain or chronic acid reflux which I was on medication for. I’m much healthier and happier now than I ever have been!” – Russ M.

Donna

“I started working with Caitlin because I had neck pain, shoulder pain, neck congestion and ringing in my ears. I was working a lot, taking care of my family, and I was beginning to spiral downwards in a state of stress and pain. With all of that, life became a chore. I wanted to learn how to take care of myself so I could live a happy life and take care of my responsibilities from a place of joy, not dread. I wanted to get my neck to a place where it wasn’t painful and tightening every time I was stressed.

Now I no longer have neck pain or tightness, I’m stressed and ear ringing has greatly reduced. My body feels so much better as a whole. Caitlin helped me find peace. Caitlin has an innate sense of knowing how to tailor each session to fit how I’m feeling in my body and what I need. Caitlin helped me change the way I react to stress; now I’m more mindful of my reactions and the way I take care of my body. I’m stronger in my body and mind now which has positively affected my entire life.” – Donna M.

Hayley

“I started working with Caitlin because I was completely disconnected from my body because of a genetic disease, having constant, chronic pain, extreme trouble sleeping and anxiety living in my own skin. I wanted to feel better- I wanted to have less pain and have a better quality of life–building strength and reconnecting with my body were a bonus. Working with Caitlin exceeded my expectations- I sleep so much better now and my pain has improved significantly. I’m less anxious and have practices to help when my symptoms flare. I’m more grounded and embodied, I have a daily yoga practice that continues to build on the foundation Caitlin helped me create.

Caitlin is incredible, she validated me and helped me work on my whole self. She customized everything to work specifically for me. I 100% recommend working with Caitlin. She believed that healing was possible and she held that vision for me and brought it to each session, and eventually I believed and embodied it too. She helped me find the power in every single baby step towards a more whole and healthy life, and I am completely transformed by it. This work isn’t the quick fix, it’s deep, holistic, soul-led healing.” – Hayley

Joan

“Working with Caitlin was the best thing I ever did for myself. I thought that I would always have pain because I’ve done so many things to try and help but they haven’t worked, until yoga therapy with Caitlin. Now I am living with less pain, my posture has improved, I am getting stronger, and my clothes are getting looser.” – Joan

Kim Ponzio

“Before I came to Caitlin, I was taking Motrin and Tylenol on a daily basis like clockwork. I would skip going to the pool or out with my family after work due to the pain in my body. I was very depressed and isolating myself from activities that I really enjoy doing with my family and friends. I had pain on a daily basis in my lower back, shoulder blades, hips and left knee. Some days I had so much pain and inflammation in my body I felt like I couldn’t make it through the day.

Since starting FTF I am slowly starting to get control of my pain and inflammation through the online program one-on-one sessions with Caitlin. Inflammation is decreasing, I’m sitting up taller and I’m more aware of my posture both at work and in my daily routines outside of work. I am no longer having to take Motrin and Tylenol on a daily basis and I am able to walk longe distances without pain in my knees. “

Russel

“I never thought I would get out of back, knee, and postural pain. I also have a curvature in my back that I have been told most of my life cannot be changed. When I came to Caitlin, I wasn’t playing my favorite sport and I was miserable at work. Even doing simple things was really painful. Caitlin completely personalizes her services based on your needs. She takes considerable time to answer all of my questions and targets my sessions for exactly what I need that day and what my goals are. Caitlin always asks me what is going on and listens really well. She is a wealth of knowledge about yoga, human anatomy, and how humans should move. No two sessions are the same. We changed the way I move while doing simple things like sitting in a car or at my desk, putting dishes away and bending over to clean dog poop so that my back is protected from re-injury. I am healing my back partly to return to playing volleyball. I now understand how to be in my volleyball stances and movements so that I can avoid injury when I get back to playing. I am already standing up much straighter and feel more confident. I never thought I would feel this good in my body and I am so wow-ed by Caitlins mastery of her craft.” – Russel

Dan Greco

“Caitlin really knows how to curate yoga program for sustainable strengthening. My shoulders and core used to be weaknesses but after a few sessions I see my posture has improved and the range of motion in my shoulders. She’s caring, fun, and a pleasure to work with. I’d recommend her to anyone interested in trying yoga therapy.”

Site Optimization Manager

Tracy Ring

“Caitlin is fantastic. I’ve gone to many of her classes, specifically those with a focus on healthy backs. I’ve worked with her as a therapist on issues I have with my neck and shoulders from work. She’s patient, attentive and offers focused one-on-one sessions. The exercises I’ve done really help me combat the negative effects of sitting at a desk all day, highly recommend working with this lovely and professional woman!!”

Senior Administrative Assistant

Aly

“Caitlin has helped me grow and learn a lot about myself. She helped me realize the strong power of breath when I was over stressed and unaware of my mental needs. Caitlin helped me focus my energy, both good and bad, on my breath. With every deep inhale and cleansing exhale, I felt my stress and anxiety lessen and lessen. Eight years later, my main mantra is to ‘just breathe.’ It has literally changed my life. Along with the power of breath, Caitlin has helped me keep a constant awareness of how I physically hold myself. Not only has my posture changed, but I have also become stronger and my confidence has increased. I recently began running and was having pain in my hip and side leg. Through working with Caitlin, my pain subsided. She put together an easy to follow yoga sequence that helped my muscles and ligaments heal. I fully trust in Caitlin as a yoga professional, and recommend her gentle way of teaching to anyone.”

Dental Hygienist & Photographer

Jade

“This program has been so amazing for my pain. In just one class, my neck and shoulder tension released more than it has in years. This program has been so instrumental in managing and controlling my stress. It’s so easy to be “on the hamster wheel”. I look forward to my yoga time and meditation and have noticed a huge difference in my pain level. My family has even noticed my calmer demeanor. I couldn’t believe how much my pain was linked to my stress.”

RDH

Yoga Therapy