Improve posture by relaxing the lower back

We all know the feeling: your back hurts, your shoulders are tense and your posture leaves a lot to be desired. Almost everyone knows that exercise is good for preventing back pain and improving posture. However, it is difficult to motivate yourself to exercise, especially when pain is already present. But what if you could improve your posture not only through standing exercises, but also through targeted yoga exercises while lying down? Lying down yoga is a great way to gently align your body without too much effort and relieve tension in your lower back at the same time.

In this article, you will learn how you can improve your posture with gentle yoga exercises while lying down by relaxing your lower back and at the same time activating the muscles that are important for an upright posture.

Why the lower back is so important for your posture

The lower back (the lumbar spine) plays a central role in the alignment of your entire spine. The more tension there is in this area, the more other areas (chest, shoulders, neck and jaw) are affected, which can have an impact on your overall posture.

Yoga helps to release these tensions and promotes a natural, upright posture by strengthening and stretching the body from the ground up. Especially when lying down, you can give your lower back targeted relaxation without causing additional tension in other areas of the body.

Benefits of yoga lying down for posture

Gentle stretching and relaxation
Supine yoga is particularly gentle and is ideal if you are tense or exhausted. You can stretch and relax your body without much effort, which can often lead to an immediate improvement in mobility and a reduction in pain.
Targeted activation of the back and abdominal muscles
Gentle exercises while lying down activate the muscles of the lower back as well as the abdominal muscles. Strong core muscles are crucial for a healthy posture as they support the back and align the pelvis.
Promotion of body awareness
Supine yoga allows you to concentrate fully on your body. You can consciously perceive the changes in your posture and find out how you can better align your body to promote an upright posture in the long term.
Promotion of emotional well-being
Yoga promotes not only physical, but also mental and emotional well-being. Relaxed muscles promote the regulation of the central nervous system, signal the body to reduce stress hormones, improve the quality of sleep and strengthen our immune system.

Yoga exercises lying down for better posture

I have recorded a 15-minute video for you, with yoga exercises while lying down for better posture and relaxation of the lower back:

If you would like to repeat these exercises for yourself, here is a brief description of some yoga exercises that are specifically aimed at relaxing the lower back and improving posture at the same time. You can do these exercises comfortably on your yoga mat or lying in bed:

1. gentle pelvic lift (Bridge Pose/Sethu Bandhasana Variation)

The pelvic lift helps to strengthen the back muscles and the backs of the legs, which is particularly important for a healthy pelvic position and an upright posture.

This is how it works:
Lie on your back with your feet hip-width apart on the floor and your arms relaxed beside your body. Inhale, gently pull your heels towards your body and slowly lift your pelvis slightly off the floor. Keep your lower back long and release your gluteal muscles. Hold the position for a few breaths and then lower the pelvis again. Repeat this several times.

You can find instructions for this yoga exercise here: https://www.youtube.com/watch?v=LpXdMPM_QmU

2. knee to chest (Apanasana)

This exercise helps to relieve tension in the lower back and stretch the entire back.

This is how it works:
Lie on your back, slowly pull one leg at a time towards your chest and clasp it with both hands. Breathe in and out deeply as you pull your knee slightly towards your chest. Hold the position for a few breaths and then switch legs.

3. reclining twist (Supta Matsyendrasana)

The lying twist is a wonderful exercise to mobilize the spine and relieve tension in the lower back.

This is how it works:
Lie on your back and pull both knees towards your chest. Then let your knees tilt to the right while you turn your head to the left. Hold the position for 5-10 breaths and repeat on the other side.

4th Constructive Rest Pose/Savasana Variation

This exercise can be used as a Savasana variation or as a stand-alone exercise and is my favorite "emergency measure" for back pain. It is one of the most effective exercises for gently relaxing the hip flexors (psoas muscles) and relieving the lower back.

This is how it works:
Lie on your back and place the soles of your feet hip-width apart on the floor. Make sure that the toes of both feet are pointing forwards. The knees can either remain hip-width apart or you can let them fall together to encourage an additional opening around the sacrum. Inhale and exhale deeply as you allow the lower back to continuously become heavier and sink towards the floor/into the ground. Stay in this position for 5-15 minutes if you feel comfortable.

Conclusion: better posture with yoga while lying down

Supine yoga is a wonderful way to improve your posture and relax your lower back at the same time. The gentle exercises can help to relieve tension, activate the muscles and increase body awareness - without straining your body. Especially for people who find it difficult to motivate themselves to do active yoga sessions or who suffer from acute back pain, this practice offers an effective way to quickly reduce pain and promote a healthy and upright posture in the long term.

Take a few minutes a day to do these exercises and feel how your body feels increasingly lighter and more upright. Your posture will thank you!