Skip Nav
beginner workouts
This Challenge Will Give You a Better Butt in Just 30 Days
Healthy Eating Tips
7 Foods That Will Help You Feel More Calm, Less Stressed
Gift Guide
Celebrate Your Booty Gains With Leggings That Highlight Your Assets . . . Er, Hard Work

Block Work: Lower-Back Release

If you have issues with a tight back, or pain in your lower back due to an injury or because you sit all day, give this stretch a try. It's similar to the Upper-Back Release and feels just as good, but it targets the lower part of your spine above the pelvis. If you don't have a block, use a foam roller, a rolled up yoga mat, or place a towel or blanket over a small stack of books (measuring four inches wide, six inches high, and nine inches long). Not only will you feel a release in your lower back, but you'll also gently stretch the front of your hips and abs, too.

To find out how to do this stretch,


  • Sit on the floor with your legs straight out in front of you. Place the six-inch-high block directly behind you, so it's pressed against your bum. Unlike with the Upper-Back Release, it should be perpendicular to your spine.
  • Lean back and place your hands on the block so it doesn't slide away, centering the middle of your spine on the top of the block.
  • Then arch all the way back, releasing your head down to the ground. Rest your hands on either side of your body.
  • The block should feel comfortable so if any part is digging into you, make adjustments until it feels right. Then stay here for a minute or longer, allowing gravity to pull your shoulders towards the floor, deepening the stretch even more.
  • Once you've had enough, press your hands into the ground and sit up.
How to Do Bird Dog Exercise For Your Back
How to Easily Roast Red Peppers For Beginners
How to Do a Ronde De Jambe Leg Circle Exercise
How to Use Soap to Style Eyebrows | Desi Perkins Video
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds