If you need to loosen the lower back , remember that the stretch doesn’t need to be difficult or painful. You can loosen the lower back with this simple stretch.
Start by lying down on a firm but comfortable surface, such as a yoga mat. Stretch your legs out long.
Take a breath in and pull your right knee up toward your head. Clasp your knee with both your hands. Flex both your feet.
Breath deeply and evenly, counting to 30. To deepen the stretch, you can pull your knee toward your chest as you exhale, and relax your arms as you inhale.
Switch sides and repeat.