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5 Easy-to-do Stretches to Relieve Back Pain

Yoga is a great way to relieve back pain. Practicing yoga stretches daily may help re-balance your body and relieve tension. Here are 5 easy-to-do stretches to relieve back pain.


This stretch gently bends the spine and stretches your neck, shoulders and torso as well. Start by getting down on all fours making sure your knees and wrists are evenly balanced. Drop your torso down towards the ground as your tilt your head up and breath in deeply. Then arch your spine upwards toward the sky bringing your chin toward your chest and exhale. Practice this pose for at least a minute and focus on freeing tension from your body.

Downward-Facing Dog

Cat-Cow Mesquite TxThis stretch is helpful for people who suffer from sciatica and back pain. It helps to relieve pain and re-balance the body as well as improving your strength. Begin on all fours again making sure your knees and wrists are evenly balanced. Then you will push your hands into the ground and lift your knees up keeping a slight bend and pushing your bottom up towards the ceiling. Make sure to distribute your weight evenly as not to hurt yourself and keep your head tucked in line with your arms. Practice this pose for up to one minute.

Extended Triangle

This stretch works on your posture. It is helpful for people who suffer from neck, back and sciatica pain. It helps to strengthen the legs, chest and shoulders while stretching other parts of the body. This pose is achieved from a standing position. Place your feet about 4 feet apart with your right foot facing forward and positioning your left foot at an angle. Lift both arms straight out above each leg with the palms of your hands facing down. Then tilt your body forward bringing your hand onto the floor while extending the other arm up towards the sky. Practice holding this pose for one minute before repeating on the other side.

Sphinx Pose

Downward-Facing Dog Garland TxThis stretch helps to strengthen your glutes and spine while stretching your shoulders, chest and abs. You will begin by lying on your stomach with your legs flat behind you. Focusing on your lower back, thighs and butt bring your elbows up and place the underneath your shoulders with your palms facing flat to the ground. Then gently raise your upper body and head and continue to lift your lower abs to support your back making sure not to flop into your lower back and keep your eyes looking forward while easing into the pose. Try to hold this pose up to 5 minutes.

Cobra Pose

This stretch helps by bending the back while stretching your shoulders, chest and abs. It can help strengthen your spine and relieve pain related to sciatica. It is performed by starting on your stomach with your legs laying flat behind you. Then place your hands underneath your shoulders pointing your fingers forward. Push your hands into the ground making sure to keep your arms close to your chest lifting your body up partly or all the way. Keep a small bend in your elbows. Let your head fall back and look towards the ceiling. Exhale as you release while bringing your arms to the side and resting your head. You can then gently move your hips from one side to the other to help relieve tension in the lower back.

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