There are many active poses and stretches to relieve tension in the back, but there’s more than one way to find relief. This simple sivasana (Shiv AH sa na — also known as corpse pose) can help to reduce lower back pain simply by lying down. Before doing this pose, make sure you have either a pillow, a rolled up blanket or a bolster.
Start out on a firm yet comfortable surface, such as a yoga mat. Place the blanket or bolster underneath your knees, the lie back. The bolster or blanket should support your legs so your low back and rest completely on the floor. Your legs should be about shoulder width apart, and completely relaxed. Tip your head back slightly so your chin points toward the ceiling; this will straighten your neck and bring it into better alignment with your spine. Place your arms at about 60 degrees from your body, with your palms up. Think about relaxing your arms down and out; this will bring your shoulders away from your ears and cause your shoulder blades to relax down your back.
Close your eyes and breathe deeply in and out. For additional relaxation, try “box breathing:” breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds, hold your breath for four seconds and repeat.
Stay in this sivasana for at least 30 seconds or even longer if you can. To come out of the pose, bring your knees to your chest, roll to one side into the fetal position, then use your arm to help prop you up to sitting. This will prevent your heart rate and blood pressure from increasing to quickly when you sit up so you can continue on a relaxed state.