Thread the needle

Thread the needle (Spinal Twist/Stretch) Great stretch at the end of the day. If you are working at the desk this stretch can relieve stress around upper back it also can improve your posture.

6-12 reps Options: Hold up to 30sec

Hamstring stretch

Lunge and hamstring stretch. If your hamstrings are excessively tight, this can create added stress on your back, leads to lower back pain and sciatica pain. Hamstring stretch 30 sec twice a day can help to relieve pain and increase your flexibility.

8-10 reps each options: flex foot, hold 30 sec. variety: blocks under hands

Lunge – Hip flexor stretch

Lunge – Hip flexor stretch This is another useful stretch, especially if you are seating at the desk all day… I encourage you to do this stretch every day just for 1 or 2 min if you want to relive tension at the lower back.

4-6 reps each Options: hold for 30sec

Supine twist

Supine twist (lower back stretch or QL Stretch) QL Stretch (Quadratus Lumborum). Tight QL can lead to lower back pain. Performing this stretch daily 30 sec to 1 min can help to relieve stress through lower region and can help with activation of gluteus medius.

4-10 reps each side options hold for 10 - 30 sec

Glute Stretch

Glute stretch for beginners with variations. During this stretch for more benefits maintain your back straight. If you are standing for an extensive period throughout the day this stretch can help to relieve tightness around lower back and pelvis area.

Hold from 30 sec up to 1 min


Pigeon (hip oppening) Tight gluteus muscles and hamstrings are typically associated with lower back pain and back problems. Performing glute stretches can help to relive the pressure on the back and the knees.

4-8 rolls Hold down 30 sec up to 1 min