The Bodycare Journal: 5 Easy Stretches to Decompress Your Lower Back at Home

Your lower back works hard—whether you’re sitting all day or running errands. Give it some love with these feel-good stretches you can do right at home. No equipment needed!

1. Child’s Pose

Kneel on the floor, sit back on your heels, and stretch your arms forward. Let your forehead rest on the mat. Breathe deeply and melt into the floor. Hold for 30 seconds.

2. Cat-Cow Stretch

Start on hands and knees. Arch your back up like a cat (exhale), then dip it low while lifting your chest (inhale). Flow slowly between the two for 1 minute.

3. Knees-to-Chest

Lie on your back and hug both knees into your chest. Gently rock side to side. This releases tension and feels amazing. Hold for 30 seconds.

4. Supine Twist

Lie on your back, pull one knee up and cross it over your body. Let your opposite arm extend out. Breathe and let gravity do the work. Hold each side for 30 seconds.

5. Standing Forward Fold

Stand with feet hip-width apart, bend forward at the hips, and let your arms hang. Keep a soft bend in the knees. Let your head and neck relax. Hold for 30 seconds.

Take 5 minutes for your spine—you’ll stand taller, feel lighter, and move better. Your back will thank you!

Xoxo,

Jazmine Jamal

Founder of @521wellness

You Start Dying When You Stop Dreaming