Improve Posture and Relieve Lower Back Pain with Yoga and Massage
- Jacquelynn Gould
- Jul 16
- 3 min read
Updated: Aug 31
Do you often feel stiff in your lower back or hips? You’re not alone — these are two of the most common areas where people store stress and tension. Whether it’s from prolonged sitting, poor posture, or repetitive movement, discomfort in this area can impact the way you stand, walk, and move through your day.
The good news? A combination of massage therapy and simple, intentional yoga poses can help relieve pain, improve alignment, and support better posture from the inside out.
Understanding the Causes of Tightness in the Hips and Lower Back
Your hip flexors, glutes, and lower back muscles work together to stabilize your spine and pelvis. However, when we spend long hours sitting or standing with poor alignment, these muscles can become tight, weak, or overworked. This can lead to discomfort, reduced mobility, and even compensatory movement patterns that throw off your posture.
Over time, this can affect:
How you walk (your gait)
The curve of your spine
Core stability and strength
Neck, shoulder, and knee tension
That’s why I always say: posture isn’t just about your shoulders — it starts in the hips.
The Synergy of Yoga and Massage for Postural Relief
As a Registered Massage Therapist and Thai Massage Instructor, I often work with clients experiencing lower back or hip pain related to postural imbalances. One of the most effective ways to support healing is by combining targeted massage therapy with therapeutic movement, like yoga.
Benefits of Massage Therapy
Massage helps:
Release tight fascia and trigger points
Improve circulation to tense muscles
Restore joint mobility
Support relaxation and body awareness
Advantages of Yoga
Meanwhile, yoga helps:
Lengthen and open tight muscle groups
Improve postural alignment
Strengthen core and hip stability
Increase functional flexibility and range of motion
🧘♀️ Modified Seated Pigeon Pose: A Gentle Gateway to Hip Opening
The stretch shown in the YouTube Short is a modified version of Pigeon Pose, performed while seated. This variation is excellent for people with tight hips, limited mobility, or difficulty getting onto the floor.
Pigeon Pose (Eka Pada Rajakapotasana) is a classic hip-opening posture used in yoga to target the glutes, piriformis, and deep hip rotators. It helps release built-up tension in the hips and lower back, encourages external rotation of the femur, and promotes better pelvic alignment.
In its full version, Pigeon is done on the floor with one leg bent in front and the opposite leg extended behind. However, the seated version makes it accessible and just as effective, especially when paired with mindful breathing.
A Quick Yoga Video to Try at Home
Save it or try it barefoot on a mat — your spine, hips, and nervous system will thank you.
Tips for Incorporating Yoga and Massage into Your Routine
Establish a Consistent Practice
To see improvements, it's essential to establish a consistent yoga practice. Aim for at least two to three sessions per week. This will help you build strength and flexibility over time.
Combine with Massage Therapy
Consider scheduling regular massage therapy sessions to complement your yoga practice. This combination can enhance your overall well-being and support your body in recovering from tension and discomfort.
Listen to Your Body
Always listen to your body. If a pose feels uncomfortable, modify it or skip it entirely. The goal is to create a safe and supportive environment for your practice.
Ready to Improve Your Posture from the Ground Up?
Combining massage therapy with mindful movement is one of the best ways to reduce pain, restore balance, and support long-term postural change. Whether you’re dealing with hip tightness, lower back pain, or just want to move and feel better, I’m here to help.
Warmly,
Jacquelynn Gould, RMT
Fusion Thai Massage – Mississauga
Fusion Thai Massage – Mississauga
📍 3660 Hurontario Street, Unit 502
🚗 Free Parking (print your permit in the lobby)
📅 Appointments by Online Booking Only
📱 647-509-1631
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