I woke up this morning with a little soreness in my lower back. As some of you know, I’ve been nursing a herniated disk in my lumbar spine, for quite a few years. I’ve been really focusing on gaining my strength back and reducing pain, but every once in awhile, I’ll wake up needing a little extra love for the lower back.

This is my go-to sequence to reduce pain.

1. Wide legged child’s pose (releases the entire back and tension in the hips)

2. Cat Cow (helps to release tension, loosen the fascia and improves spinal flexibility)

3. Rock the knees side to side (loosens the lower back as well as the hip flexors)

4. Knees to chest (actually my favorite! You can do this right when you wake up before getting out of bed and it makes a huge difference!)

4. Supine twist (everyone’s favorite… Be sure to stack the knees here to avoid a deep twist when the back is sore)

5. Supine butterfly (releases any final tension in the back and hips. A great place to connect with five deep breaths before starting your day).

Hope this helps! Save this post for when you’re needing a little release, or a gentle midday flow.

Watch on YouTube, or on Instagram.

Xo, Jennison