20/08/2025
Your lower back carries your weight, powers your movement and absorbs your shocks. When it's injured or feeling weak, everything suffers - you're mobility, posture, and mood.
Back pain can stem from a variety of issues, ranging from minor muscle strains to more serious structural or nerve problems. Common causes include muscle strains and sprains, injuries from accidents or overuse, poor posture, arthritis, sciatica or spinal stenosis.
We've rounded up 6 of our favorite stretches to help alleviate back pain.
✨ Cobra stretch - A backbend exercise where you lie on your stomach and lift your chest off the ground using your hands, extending your spine and opening your chest.
✨ Bridge pose - Lie on your back, bend your knees, and lift your hips to create a bridge-like shape with your body. It's a gentle backbend that opens your chest and hips, stretches the spine, and strengthen the legs, core, and glutes.
✨ Cat cow stretch - Performed on all fours, alternating between arching the back (cow) and rounding it (cat) while coordinating with breath.
✨ Childs pose - A resting yoga posture that involves kneeling on the floor, sitting back on your heels, and bending forward to rest your torso and forehead near the ground. It's gentle and restorative.
✨ Knee to chest - A gentle exercise that involves bringing one or both knees towards the chest while lying on your back to relieve hip tightness, lower back pain and improving flexibility.
✨ Pelvic tilt - Tilting the pelvis forward and backwards while laying down, can help to counteract poor posture and reduce strain on the lower back.
