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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.
Join The Conversation
cravinsugar cravinsugar 8 years
This works magic on a bad back. I should know! If you have a very painful lower back not to worry, you can still do it! you just need to ease into it, and don't allow your full body weight to stretch you out until you have worked up to it!
psychobabble psychobabble 8 years
I'll have to try this later today. Fit, is there anyway to save stories like this under our username or teamsugar page? You've posted so many great stretches that I'd love to save them without having 1,000 bookmarks.
g1amourpuss g1amourpuss 8 years
Oh, I bet that feels good.
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