

Lower back tension is a common issue that many women experience. The lower back, also known as the lumbar region, is particularly prone to tension and discomfort due to various factors such as poor posture, sedentary lifestyles, pregnancy, and postpartum, as well as everyday stress — and all those knots and kinks have to get worked out someway.
We sit for long periods of time between working and commuting, and sometimes our posture can be an afterthought until we notice an ache that surfaces over time. This form of discomfort often manifests as pain or stiffness and can be a source of discomfort that can affect our daily activities, sleep, and overall mobility. By addressing and relieving the tension, you can experience a significant reduction in pain and lead a more active and fulfilling life.
It’s important to listen to your body when aches, soreness, and tension arise. Lucky for us, there are various methods to relieve lower back tension, including regular exercise, stretching, yoga, and massage. And to help you get on your way to tension-free living, we have included a set of stretches specifically designed to alleviate those aches in your lower body.
1.Sphinx Pose
@theliberatedyogi Sphinx Pose for Day 3 of the #AffirmandAwaken challenge. It’s appropriate that today is hump day and that our affirmations today center around healing. I chose a baby back bend pose because it’s what my body needed today. Remember that yoga is not a competition. Affirmations for healing: 🙏🏾I am capable of healing 🙏🏾I can access tools and resources to support my healing 🙏🏾 My greatest healing comes from within 🙏🏾I embrace my healing journey Affirmations are statements that can help you to challenge and overcome self-sabotaging and negative thoughts. Research shows that positive affirmations can help change thought patterns and influence different behavioral changes for the better. 💡 Hosts: @sacredspacesyoga @raveenalexis @cryswic @_vibeswithjas @theliberatedyogi 💡 Pose Line Up: Hip Opener - Relationships Inversions - Self Love Backbend - Healing Balancing - Courage Heart Opener - Success It’s not too late to join us for this #AffirmAndAwaken challenge on IG. Come on! #liberationyoga #blackgirlmagic #blackyogateachers
2.“The Windshield Wiper”
@hellobojja Feel a release throughout the lower back - this will also create space across the thighs as your bringing movement to the legs - if you hear cracking keep going unless you feel pain, not to be confused with tension or pressure HOW Lay stomach down, arms in front of you with the forehead directly on the hands. Shoulder, hip bones and knees should all be in one line - bend the knee and bring the toes up to the sky - with light force drop the feet side to side . . . #hellobojja #fyp #stretchy #onthisday
3.Child's Pose
@laurenj.williams 8 Step Child’s Pose Preparation #fyp #foryoupage #yogaforbeginners #childspose
4.Cat/Cow
@itssydneynoelle a daily practice of cat/cow circles can do wonders for our bodies & here are a few reasons why! ✨ #catcowpose #catcowcircles #sacralchakraopening #blackgirlyogi #dailyyogapractice #dailymovement #spineactivation #movementismedicine
5.Downward-Facing Dog
@yogawithkrissyjay ✨Yoga Demo: Chataraunga, Upward Facing Dog, Downward Facing Dog✨ #yoga #yogagirl #yogaflow #yogi #blackyogi #blackgirlsdoyoga #fitness #mindfulness #meditation #yogalife #yogapractice #yogapose #yogapants
6.Needle and Thread
@samm_yv Tight back? I got you ! 🖐🏾✨ #yogatips #divinefeminine #learnontiktok #yogapose #selfcare #wellnessroutine #neckpain #spineflexibility #flexibility #fyp
7.Happy Baby
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Aley Arion is a writer and digital storyteller from the South, currently living in sunny Los Angeles. Her site, yagirlaley.com, serves as a digital diary to document personal essays, cultural commentary, and her insights into the Black Millennial experience. Follow her at @yagirlaley on all platforms!
'He Said, She Said': Love Stories Put To The Test At A Weekend For Love
At the A Weekend For Love retreat, we sat down with four couples to explore their love stories in a playful but revealing way with #HeSaidSheSaid. From first encounters to life-changing moments, we tested their memories to see if their versions of events aligned—because, as they say, every story has three sides: his, hers, and the truth.
Do these couples remember their love stories the same way? Press play to find out.
Episode 1: Indira & Desmond – Love Across the Miles
They say distance makes the heart grow fonder, but for Indira & Desmond, love made it stronger. Every mile apart deepened their bond, reinforcing the unshakable foundation of their relationship. From their first "I love you" to the moment they knew they had found home in each other, their journey is a beautiful testament to the endurance of true love.
Episode 2: Jay & Tia – A Love Story Straight Out of a Rom-Com
If Hollywood is looking for its next Black love story, they need to take notes from Jay & Tia. Their journey—from an awkward first date to navigating careers, parenthood, and personal growth—proves that love is not just about romance but also resilience. Their story is full of laughter, challenges, and, most importantly, a love that stands the test of time.
Episode 3: Larencia & Mykel – Through the Highs and Lows
A date night with police helicopters overhead? Now that’s a story! Larencia & Mykel have faced unexpected surprises, major life changes, and 14 years of choosing each other every single day. But after all this time, do they actually remember things the same way? Their episode is sure to bring some eye-opening revelations and a lot of laughs.
Episode 4: Soy & Osei – A Love Aligned in Purpose
From a chance meeting at the front door to 15 years of unwavering love, faith, and growth, Soy & Osei prove that when two souls are aligned in love and purpose, nothing can shake their foundation. Their journey is a powerful reminder that true love is built on mutual support, shared values, and a deep connection that only strengthens with time.
Each of these couples has a unique and inspiring story to tell, but do their memories match up? Watch #HeSaidSheSaid to find out!
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Love Is The Muse: How Skylar And Temi Built A Creative Life Together
When Temitope Ibisanmi DM’d the word “muse” to Skylar Marshai, he knew he was shooting his romantic shot. He didn’t realize, however, that he was connecting with his future business and creative partner, too.
“I was the boyfriend,” Temi says. “Everybody out there knows, you’re the cameraman at that point.”
Skylar sees things differently. At the time, she was shooting content on her iPhone. Temi came into the picture with a new perspective, an understanding of tech, and, eventually, a camera. “He doesn't give himself enough credit,” Skylar says. “He wasn't just my tripod. He wasn't just standing behind the camera and going ‘click.’ He was giving advice. He was giving me insight to how I could look at things from a different perspective. And I was like, 'Oh, he’s an artist.' I think it was maybe a heartbeat of that kind of energy of like, ‘Baby, can you take this picture?’ And it turned so quickly into, we're partners. We can work together in a way where we're advancing each other's creative thinking.”
The pair often says they’re two sides of the same coin. Skylar is an Aquarius. She attended art school, paints, and loves poetry. She’s more than happy to let the couple’s management firm and agency, Kensington Grey, handle their admin work. And, she loves to sleep in. Temi, on the other hand, wakes up early. He’s a Virgo. He loves a to-do list and regularly checks in on the couple’s brand partnerships spreadsheet to make sure everything is on track.
Because his storytelling was steeped in his love of technology, he didn’t always think of himself as a creative person. “Where I [am] the dreamer who wants to pluck things out of the sky and spend all day with my head in the clouds, Temi [is] so good at grounding me and helping me figure out how to make things make sense on paper. We just work together in such a complimentary way,” Skylar says.
It’s been more than six years since Brooklyn-based couple Temi and Skylar started dating, and nearly four since they cemented their working relationship. On TikTok and Instagram, the couple’s travel, fashion, and home content regularly rack up hundreds of thousands of views. They’ve worked with brands such as Coach, Aesop, Away, and Liquid IV, bringing their vibrant perspectives to every campaign they execute. Still, nearly two years since both Temi and Skylar committed to full-time content creation and creative directing, the couple says their romantic connection remains their priority.
“We told each other we would much rather go back to full-time jobs and preserve our relationship than to be full-time freelancers, barely getting a night's rest [and] barely kissing each other because we're so busy shooting,” Skylar says.
Working from home can make it hard to separate work from personal life for any entrepreneur. It can be even more challenging when your business partner is also your lover. Temi and Skylar had already used couples therapy as a tool to help them effectively communicate with one another. When they ran into challenges while working together, their therapist helped them set physical boundaries to help combat the issues.
"We told each other we would much rather go back to full-time jobs and preserve our relationship than to be full-time freelancers, barely getting a night's rest [and] barely kissing each other because we're so busy shooting."
“It actually took us doing very specific physical things to create boundaries between work and play in our relationship,” Skylar says. “So, for instance, we will only have conversations about work when we're out of bed or we're at the table or in the office. Initially, when we started, we had to light a candle to say that, 'Okay, this is a space where we're connecting, we’re not talking about work.' We needed really hard boundaries at the top. And then it became a little bit more organic.”
The boundaries have been crucial to implement, especially because the couple began working together so naturally. When the pair first met, Skylar was NY-based a social strategist for BuzzFeed and was using content creation to drive business to her lingerie company. She was shooting her own content. Temi was working for Microsoft in D.C. He’d recently traded in his DJing equipment for a camera. “I've always loved taking pictures,” he says. “Even when I was a kid, my African mother would wake me up at 3:00 a.m. [during a] party, and be like, 'Come take the family picture.'”
Growing up, Temi says he watched his parents support each other and be the true definition of partners. He knew he wanted the same for his own relationship. But, the couple also wanted to make sure they were being financially responsible. The pair didn’t quit their traditional jobs until they’d saved up two years' worth of their cost of living. And, Temi received his Master of Business Administration from New York University with the knowledge that it could either help him advance in his corporate career or be applicable to his business with Skylar.
Today, they say their working relationship is more of a “quiet dance.” They still implement some of the boundaries they learned in therapy, but they also lean into their natural strengths and deep love for one another. When we speak, Temi has planned a date for the couple to see Princess Mononoke in 4K IMAX and added it to their Notion so they can factor it into their busy schedules. “I fully plan to date for the rest of my life,” he says.
Skylar says the couple doesn’t just wait for date nights to check in with one another, though. This often happens in the mornings, after Temi has made her peppermint tea and poured himself a cup of coffee. When they ask each other how they slept, she says, it’s not just a “nicety.” It’s a genuine question meant to foster connection.
“A lot of it happens during the day in the midst of work. We'll stop and we'll hug. Or we’ll slow dance in the kitchen,” she says. “Sometimes it's hard to set a whole date night when you have 7,000 things going on. So, we must grasp these moments and check in when we can. And I think it's become so organic to us that I actually didn't even realize how often we do it. But all day long, we're like, 'Are you good? I felt like your energy shifted,' because we're best friends, we just know. We just feel it happen.”
What’s better than being in love? Building wealth while doing it. Watch Making Cents here for real stories of couples who make money moves together.
Featured image by Cj Hart @hartbreak