A lunge is a great pose for back pain. It helps develop balance and stability throughout the core and in the legs. It also helps to loosen tight muscles that may contribute to back pain.
If you find the standing lunge to be too difficult, you can also opt for the kneeling lunge and work your way up to the standing version. Alternatively, you can do the pose next to a wall or a chair to help you maintain your balance if necessary.
For the standing lunge, start in a standing position with your feet hip-width apart and your toes pointing forward. Step back with your left foot until your back leg is straight and you’re balancing on your left toes as you bend your right knee. Adjust your stance as needed to ensure you’re properly aligned. Your feet should be about as far apart as the length of one of your legs. Your front knee should be bent at a 90-degree angle, with your ankle directly below your knee. Your left leg should be straight out behind you, with your weight on the ball of your left foot and left toes. If you have problems balancing in this position, move your feet further out to the left and right to give yourself a wider stance.
Place your hands on your hips and take deep breaths, letting yourself sink deeper into the stretch as your muscles begin to relax.
Hold the pose for five full breaths, or until you start to tire. To get out of the pose, step forward with your left foot and place it next to your right foot.
Switch sides and repeat.