I've had trouble with lower back pain the last decade. Experience has shown it to be due largely to stress and mental tension, which manifest physically in my lower back getting tighter and tighter. The muscles are constantly sore and taut to touch because of this tendency to carry stress and worries in this area.
The pain is most noticeable in the morning. Rare is the night when I'm able to sleep more than seven hours without the pain waking me up. The pain doesn't subside in the morning until I get up and move around. I assume this is due to the lower back having the entire night to clench up without being stretched.
With sitting meditation I've been able to work on the mental side - gradually reducing stress and worries. But I want a physical practice to help with the body tension.
Is there a recommended practice for muscular relaxation? Something that leaves one feeling like they've just had a massage, loose and soft? The mental relaxation piece is something I'm making progress on, but getting my body to follow has been difficult.
Thank you in advance for any advice.