Best Lower Back Stretches for Tight Muscles | BenchMark PT

One pose. Four variations. A world of relief.

If there’s one stretch I return to again and again, it’s Baddha Konasana, also known as Bound Angle Pose. It’s simple, accessible, and incredibly effective — especially for tight hips and lower back stiffness.

Years ago, I struggled with this pose. My knees were sky-high, folding forward felt impossible, and my lower back resisted every attempt. But with patience, breath, and the support of props, my body slowly began to change.

Now, decades later, my range of motion looks very different — but that’s not the point.

The point is this:
The body responds to consistent, mindful practice. Not overnight. Not in a week. But over months and years.

When it comes to lower back soreness, these four variations of Baddha Konasana can make a noticeable difference. Each one targets the lower back from a slightly different angle — preparing the body for deeper movement with less resistance.

Move slowly. Breathe deeply. Meet your body where it is today.

1. The Diagonal Fold

Most of us stretch straight forward — but the back moves in many directions. This variation focuses on one side at a time, bringing attention to areas we often ignore.

How to practice:

  • Sit with the soles of your feet together.

  • Bring your heels toward your hips comfortably.

  • Let your knees drop outward. (Place blocks under your thighs if needed.)

  • Sit tall with a neutral pelvis.

  • Rotate your torso toward your right knee.

  • Keeping both sit bones grounded, hinge forward toward the right thigh.

You’ll likely feel this stretch along the left lower back and hip.

Stay for 5–8 breaths, allowing the left thigh to soften downward.

2. The Side Bend

From the diagonal, continue into a gentle lateral stretch.

How to practice:

  • Bring your right hand to the floor beside your hip.

  • Reach your left arm overhead to the right.

  • Keep your left sit bone grounded.

  • Lift your left ribs away from your left hip.

Let your head relax to the side and breathe into the left side of your lower back.

For extra mobility, try slow arm circles with the top arm:

  • Inhale as the arm sweeps forward and up.

  • Exhale as it arcs backward.

This opens the rib cage and the deep muscles along the spine.

Stay for 5–8 breaths, moving gently or holding still.

3. The Gentle Twist

After lengthening the side body, twisting helps release deeper layers of tension.

How to practice:

  • Sit upright again.

  • Place your left hand on your right knee.

  • Bring your right hand behind you on the floor.

  • Inhale to lengthen your spine.

  • Exhale to rotate gently from your core.

Avoid forcing the twist. Let the breath guide you deeper.

Hold for 5 steady breaths, then repeat the entire diagonal + side + twist sequence on the other side.

4. The Forward Fold

After opening diagonally, laterally, and rotationally, your forward fold will likely feel more accessible.

How to practice:

  • Sit tall on your sit bones.

  • Hold your shins to lengthen your spine upward.

  • Tilt your pelvis forward, keeping the spine long.

  • Reach your navel toward your feet.

You may stay upright — that alone can be enough.

Or, once you’ve reached forward fully, soften your spine gently toward your legs.

The goal isn’t to touch your head to your feet.
The goal is to create space in the hips, inner thighs, and lower back.

Stay for 5–8 slow breaths, relaxing more with each exhale.A Gentle Reminder

Change in the body happens quietly. You may not notice it day by day — but over months, even years, mobility improves.

Be patient.
Breathe.
Trust the process.

As someone who has practiced and taught yoga for over 30 years, I’ve seen firsthand how movement supports aging well. Especially for active adults over 50, maintaining mobility, balance, and core strength makes an enormous difference.

Yoga isn’t about extreme flexibility.
It’s about staying active, adaptable, and connected to your body — for life.

It’s never too late to begin.