Joint pain can really slow us down, both physically and emotionally. Stretching out your lower back when it is sore can feel amazing, but strengthening the supportive muscles around sore joints can be what really helps lift the weight out of those painful joints.

Stretching and strengthening are essential to feeling comfortable with chronic pain.

Ask your doctor whether gentle yoga will help you. Then, try these poses to keep yourself active.

The Reclined Pigeon

Do this stretch with your foot flexed to help stretch muscles around the lower back and hips, which can cause pain.

Reclined Twist

It can be a delicious way to stretch your back. This also helps to wash out the hips, shoulders, and back. It would be best if you lay on your straight leg so that your twist is coming from your spine and not your sacrum. You can either bend and relax the top portion to passively work on the fascia, the connective tissue that surrounds and wraps the muscles. Or you can keep it straight to lengthen and pull the power.


This hamstring stretch will help you to be more flexible in your legs. Loose hamstrings can help with hip and lower back pain. If your lower back is arching, it is time to bend your leg and press your hands on a block under your chest. It’s because your hamstrings are tight, and your lower back is taking the strain. You can do Pyramids or any other forward folds with a straighter spine and a more stretched hamstring if you stretch it out.

Warriors 1 and 2

Both Warriors are general standing shapes that help to strengthen leg, arm, and core muscles. Strong muscles take the strain and weight off your joints, especially knees and hips. If Warrior Arms are too intense for your upper body, bring your hands down to your hips at first and then work your way up to holding your arms parallel. No rush. Pull your navel towards your spine to ensure that your lower back and neck are fully supported. You will also strengthen your core.


This shape is great for strengthening your entire body. Hold it for only a few seconds. The back, shoulders, wrists, and core muscles can work together intensely. Squeezing the block between your legs will enhance these benefits and help to support knee health.

Remember that the body in pain requires patience and understanding above all else. Take breaks, and pay attention to any discomfort versus stretching or strengthening sensations. When you are dealing with any type of in, it is important to know the difference.

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