The psoas muscle connects to your spine in the lower back, runs down your abdomen through your pelvis and attaches to the inside of your upper thigh. This long muscle can get incredibly tight if you spend a lot of time sitting, leading to pain and discomfort. Try this lunge stretch to help stretch both your quadriceps and your psoas muscle.

Start on a firm supportive surface, such as a yoga mat. If you experience knee pain, you may want to have a blanket nearby to place under your knee.

Start in an upright kneeling position, so your body is making an “L” shape with your feet out behind you.

Pick up your right leg and place your right foot on the floor in front of you so your right knee is at a 90 degree angle. Keep your hands on your hips and your abdominal muscles engaged.

Slowly walk your right foot forward, bit by bit, until you can feel a stretch in your left quadricep (the front of your left thigh.)

Try to keep your back straight and your upper body upright.

If you don’t feel a stretch in your psoas in the front of your left thigh and the front of your pelvis, raise your left hand over your head and lean to the left.

Hold the position for 15 seconds, breathing deeply and evenly. Switch sides and repeat.  lunge stretch for back pain