Release the stress of your daily grind.
(Photo: Andrew Clark; Design in Canva)
Published November 9, 2026 05:39AM
For many, getting from point A to B is a standard part of life. If this is you, unless you can walk (lucky!), ride a bike (admirable!), or fly (unlikely) to your daily destinations, chances are you spend a great deal of time sitting in a car, bus, or train.
Commuting affects your body in ways that are likely familiar to you. In case your lived experience isn’t evidence enough, research shows that prolonged commuting is associated with musculoskeletal pain including lower back pain and tension through the shoulders and neck.
Fortunately, certain yoga poses—including those that double as lower back stretches or that release your upper body—can help you leave that unwanted tightness in the car, or whatever your preferred form of public transit. Popping into these shapes is simple and relief can come in mere moments, so try moving through your favorite stretch (or flow through them all) as soon as you arrive at your chosen destination.
Lower Back Stretches and More: 5 Yoga Poses for Commuters
You’ll notice that a couple of these poses include slight modifications, including generously bent knees, designed to help your body relax, rather than tense even more, as you stretch things out. And if you’re stretching at home, grab a bolster, blocks, or whatever props you need to help you let it all go.
1. Standing Forward Bend (Rag Doll Variation)
One of the best lower back stretches involves letting it all go. Practicing Standing Forward Bend is a reliable way to elongate your spine and release your tense shoulders. And by bending your knees and letting your arms hang loose—hands either reaching toward your mat or grabbing opposite elbows—you allow gravity to take over, decompressing your spine and inviting neck, back, and shoulder tension to melt away.
2. Cat and Cow Pose
Flowing between Cat Pose and Cow Pose is among the most literal (and relaxing) embodiments of your breath available to you. Exhale as you round your back. Inhale as you arch your back. It’s also an effective means of relieving held tension in your back, neck, and shoulders. Cat exaggerates the daily rounding of your spine, the tuck of your chin releasing your neck while your tucked tailbone offers a welcome lower back stretch.
Meanwhile, lifting your chin and dropping your belly (or udders) in Cow takes the pressure off of your shoulders while stretching your neck.
3. Downward-Facing Dog
Stepping back to Downward-Facing Dog provides a full-body stretch. As you pedal or sway your way into stillness, keep more of your weight in your legs than your arms, and you’ll likely notice your shoulders opening and relaxing. The moment you let your head get heavy, your stiff neck will thank you.
If your spine needs a little extra love (and length) in Down Dog, try bending your knees and taking the focus off of your hamstrings. This subtle variation invites your spine to fully lengthen, countering some of the natural rounding that can come with sitting for extended periods of times.
4. Sphinx Pose
There’s a reason Sphinx is a go-to yoga pose for posture correction. Rebranded as “adult tummy time” on TikTok, the small backbend encourages spinal alignment while opening your chest and shoulders. Plus, the natural lumbar extension results in a gentle, yet effective, stretch for your lower back.
5. Bridge Pose
Going upside down—even in subtle ways—is medicine for your body and mind. Lifting your hips in Bridge Pose does exactly that even as it also engages your core, opens your shoulders, and fires up your glutes while giving your lower back a break. This subtle inversion provides a dose of calm while inviting you to adjust as needed—simply lift your hips to your preferred height and hang out for awhile.
If a chiller version of this shape sounds like just what you need after a long week behind the wheel, try sliding a couple pillows, a bolster, or a block beneath your sacrum.
