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My 3 Favorite Lower Back Stretches to Reset My Back | Women Over 40 — Key Takeaways

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My 3 Favorite Lower Back Stretches to Reset My Back | Women Over 40

Kate Nolte11mMay 6, 2026

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Stretch hip flexors and glutes with wall-supported lunges (30 seconds hold + 10 overhead reaches), pigeon pose (3 forward hinges), and passive squats (30-60 seconds) to release lower back tension.

Key takeaways

Squeeze glute during hip flexor stretch for intensity

Squeeze glute during hip flexor stretch for intensity

  • Glute squeeze increases length between hip and knee, targeting all four quad muscles plus psoas
  • Creates immediate sensation between hip and knee, indicating effective stretch activation

Passive squat with anchor point for 30-60 seconds

Passive squat with anchor point for 30-60 seconds

  • Hold heavy weight or table as anchor to sit deeper and wiggle in position
  • Works ankle, knee, hip flexion simultaneously while lengthening spine

Flat back in pigeon opens hips more than rounded spine

Flat back in pigeon opens hips more than rounded spine

  • Hinging at hip with chest forward and flat back releases hip and glute more effectively
  • Rounded 'yoga-looking' position reduces hip opening compared to upright chest posture

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In this video

  1. 1mHalf-Kneel Hip Flexor Stretch — First Side
  2. 2mHalf-Kneel Hip Flexor Stretch — Second Side
  3. 5mPigeon Pose Sequence — Both Sides
  4. 8mPassive Squat for Spinal Lengthening

“The front of my body will release the back part of my body when I need to do this.”

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