There’s a kind of stillness that comes when you finally release the tension stored deep within your body — especially in the lower back. After long hours of sitting, standing, or simply carrying the weight of daily life, your back quietly pleads for relief. That’s where this gentle and mindful flow, “Lower Back Unwind | Stretch With Lissa,” comes in — a series of slow, soothing movements designed to melt away tightness, restore mobility, and bring your body back into alignment.
Whether you’ve been sitting at a desk all day, recovering from a workout, or just need a mindful moment to reconnect with your body, this 1000-word journey will guide you through Lissa’s calm, healing sequence — a routine that feels less like exercise and more like self-care.
The Philosophy Behind the Practice
Lissa believes that stretching isn’t just about flexibility — it’s about listening. Your lower back often holds emotions, stress, and fatigue that build up over time. When you move slowly, breathe deeply, and bring awareness to that area, you allow your body to communicate what it truly needs.
The Lower Back Unwind session is all about gentle release — moving without force, using your breath as a guide, and inviting your muscles to soften naturally. The focus isn’t on achieving perfect form or deep poses, but on cultivating awareness, comfort, and stillness.
So before you begin, find a quiet space. Roll out your mat. Dim the lights if you can. Maybe play soft instrumental music in the background — something that calms the mind and slows the heart. Take a moment to settle in, take a deep breath, and let the tension start to fade.
1. Grounding Breath & Body Awareness (3 Minutes)
Start by sitting comfortably on your mat, legs crossed or extended in front of you. Rest your hands on your thighs, close your eyes, and take a slow, deep inhale through your nose. Feel your breath expand your ribcage, your belly, your spine. Then exhale through your mouth, releasing the weight of the day.
Do this several times, letting each breath bring you closer to the present moment. Lissa’s soft voice reminds you, “You’re not here to perform. You’re here to feel.”
With each breath, imagine your spine lengthening — each vertebra creating space for light and freedom. Notice how your lower back feels: maybe tight, maybe tired, maybe tender. There’s no judgment — just awareness.
2. Cat-Cow Flow (5 Minutes)
Come onto all fours — hands beneath shoulders, knees beneath hips. This simple movement will warm your spine and awaken the muscles around your core and back.
As you inhale, drop your belly, lift your chest, and gaze upward. Feel your tailbone tilt back — this is Cow Pose.
As you exhale, round your spine, tuck your chin toward your chest, and press the floor away — this is Cat Pose.
Move through this flow slowly, allowing your breath to lead your body. With each inhale, lengthen your front body; with each exhale, stretch your back. Imagine wringing out stiffness and gently massaging your spine from the inside out.
Lissa encourages you to close your eyes and flow intuitively — maybe swaying side to side or circling your hips. “Let it feel organic,” she says softly. “You’re not just stretching your back — you’re giving it permission to move freely again.”
3. Child’s Pose Variation (4 Minutes)
From all fours, bring your big toes to touch and spread your knees wide. Sit your hips back toward your heels and walk your hands forward, lowering your forehead to the mat.
This is Child’s Pose, a simple yet powerful posture that decompresses your lower spine. As you settle in, breathe deeply into your belly and feel the expansion against your thighs. With every exhale, let your hips sink closer to the ground.
If you want to deepen the release, walk your hands slightly to the right — you’ll feel the stretch move into the left side of your lower back. Hold for a few breaths, then switch sides.
Lissa whispers, “Let gravity do the work. Your only job is to breathe.”
4. Seated Forward Fold (5 Minutes)
Slowly rise up and extend your legs forward. Flex your feet and sit tall. Inhale as you raise your arms overhead; exhale as you fold forward, hinging from the hips.
Don’t force it — bend your knees if you need to. The goal is to feel the length in your spine, not to touch your toes. Rest your hands wherever they land: on your shins, ankles, or feet.
With each breath, imagine your spine growing longer. Feel the gentle pull through your hamstrings, glutes, and lower back — areas deeply connected to one another.
This pose encourages your entire posterior chain (the muscles running along your back side) to release and relax.
Stay here for several slow, deep breaths. Lissa reminds you, “It’s okay if you can’t fold deeply. The magic is happening even when it feels small.”
5. Supine Knee-to-Chest Stretch (4 Minutes)
Lie down on your back. Bring your right knee to your chest, interlacing your fingers around your shin. Gently pull it closer, feeling the release in your lower back and hip.
Take five deep breaths, then switch sides.
Afterward, hug both knees in toward your chest. Rock slowly side to side, massaging your spine against the mat. This rhythmic movement soothes tension and stimulates circulation to the lower back.
If it feels good, lift your head toward your knees for a moment, curling into a tight ball — then release and let your body melt back down.
6. Reclined Twist (5 Minutes)
Extend your arms out into a T-shape. Bring your knees together and gently lower them to one side while turning your head to the opposite side.
This supine spinal twist releases tension from the lower spine and realigns the vertebrae. If you feel any discomfort, place a cushion or folded blanket between your knees for support.
Hold the twist for one minute on each side, breathing deeply. With every exhale, let gravity guide your knees a little closer to the floor.
Lissa’s voice floats in: “Breathe into the places that feel tight. Your breath is the bridge between tension and release.”
7. Supported Bridge Pose (5 Minutes)
Place your feet flat on the ground, knees bent. Press through your heels to lift your hips slightly and slide a yoga block or firm pillow under your sacrum. Rest your weight on it, letting your hips relax.
This supported bridge gently stretches the front of your hips and relieves pressure from your lower back. It also encourages your spine to realign naturally.
Rest here for up to two minutes, taking slow breaths. Imagine your back muscles softening, your body growing lighter, your mind quieter.
When you’re ready, remove the block and slowly roll your spine down, one vertebra at a time.
8. Final Relaxation — Savasana (5 Minutes)
Extend your legs long on the mat. Let your arms rest by your sides, palms facing upward. Close your eyes and take one final deep breath in — then let it all go.
This is your moment of surrender. Your body has worked, stretched, released. Now it deserves to simply be.
Lissa guides you gently:
“Feel the warmth along your spine. Notice how your lower back feels — open, soft, supported. Let your body absorb the calm you’ve created.”
Stay here as long as you need. Allow stillness to wash over you.
The Benefits of This Routine
The Lower Back Unwind routine is more than a stretch — it’s a form of healing. Consistent practice can:
- Relieve chronic lower back pain and stiffness
- Improve spinal flexibility and posture
- Release stored emotional tension
- Strengthen and support core stability
- Promote deeper, more restful sleep
- Encourage relaxation and mindfulness
When practiced regularly, this simple series can transform how your body feels throughout the day — making you more aware, more centered, and more connected to your physical well-being.
Closing Thoughts
As the session ends, Lissa softly reminds you:
“Your lower back carries the stories of your days — the weight of your work, your posture, your emotions. When you stretch with care, you’re not just releasing muscles — you’re releasing everything that no longer serves you.”
Each time you return to this Lower Back Unwind routine, it becomes easier to let go — of stiffness, stress, and heaviness. Over time, your body begins to trust the process. You move more freely, breathe more deeply, and live with a little more lightness.
So take this calm, grounded energy with you into your day. Stand taller. Walk slower. Breathe deeper.
Because every time you stretch with intention, you remind your body of something beautiful —
that it is capable of healing, one breath at a time. 🌿
