Child's Pose relieves strain on your lower back by elongating and straightening the spine, which decompresses it and provides a pleasant stretch.
How To: Kneel on the ground with your knees hip-width apart and your toes together, then lean forward with your arms outstretched and your chest over your thighs until your forehead touches the ground. Hold.
Holding your knees to your chest might be a simple pain-relieving stretch. How simple and relaxing! This stretch relieves tension in the lower back muscles, which can help with pain relief.
How To: Lie on your back, legs bent, feet flat on the floor. Bring one leg up to your sternum while maintaining both shoulders firmly planted on the ground. After 15-30 seconds, switch sides.
Cat-Cow is another spine-warming exercise that relieves back discomfort. Flexing and stretching the spine improves disc circulation. If you sit a lot, this simple motion can support the back, relieve pain, and keep the spine healthy.
How To: Start in tabletop position with knees under hips and hands under shoulders. Exhale and tuck your chin to your chest. Inhale and sink your stomach to the mat while staring up at the ceiling. Change positions.
Cobra is another terrific basic and efficient back stretch. It can also help to increase the flexibility of your spine.
How To: Lying on your stomach, place your hands beneath your shoulders and straighten your arms to lift your chest and head off the ground. As you draw your shoulders back, keep your core and legs engaged. Hold.
Another fantastic stretch to integrate into your daily practice is the Supported Bridge position. It allows the spine to extend while remaining gently supported. This position may assist ease back discomfort.
How To: Lift your hips off the floor while lying on your back with your feet firmly planted on the floor. To support your weight, place a yoga block (or a pillow) beneath your lower back.