Stretch Your Way to Comfort: 9 Effective Exercises for Back Pain

Child's Pose

For a little lower back stretch, drop to your knees, sit back on your heels, and extend your arms forward.

Cat-Cow Stretch

To increase flexibility and release tension, begin on your hands and knees, arch your back upward (cat), then dip it down (cow).

Child's Pose with Side Stretch

To extend the muscles on each side of your torso, walk your hands to one side.

Seated Forward Bend

To stretch your hamstrings and lower back, sit with your legs extended, bend at the hips, and reach for your toes.

Downward-Facing Dog

For a full-body stretch that works the shoulders and back, start on your hands and knees, lift your hips toward the ceiling, and straighten your legs.

Child's Pose with Thread the Needle

Stretch your shoulders and upper back by reaching one arm beneath your body and threading it through while in Child's Pose.

Knee-to-Chest Stretch

For a mild lower back stretch, lie on your back, bring one leg up to your chest, and maintain the position.

Cobra Stretch

Stretching the front of the body and releasing tension in the back can be achieved by lying on your stomach,

Cobra Stretch

placing your hands under your shoulders, and raising your chest off the floor.

Puppy Pose

To extend your shoulders and spine, take a tabletop stance, walk your hands forward, and droop your chest toward the floor.