This story has been updated since it was originally posted to include expert insight and an additional stretch
Back pain can stem from a number of issues, from a sprain from lifting an item to long periods spent sitting down at your desk. No matter how you hurt your back, though, there’s no denying that it’s frustrating to deal with, especially if the pain is lingering. Luckily, there are a few solutions, including a few simple stretches.
To help you out, we rounded up a list of a few of the best options out there with the help of Vivian Yu, founder of GymNearMe. As it turns out, child’s pose, a knee to chest stretch, child’s pose, cat/cow pose, cobra, and supported bridge are some of your best options. If you’re dealing with back problems, keep reading to learn more about these 5 simple stretches that can help relieve that back pain even during the longest work days.
1. Child’s Pose
Speaking to Self, New York City-based yoga instructor Shanna Tyler explained, “Child’s Pose takes the pressure off your lower back by elongating and aligning the spine, which decompresses it and gives you a nice stretch.”
How To: Kneeling on the ground with your knees hip-width apart and toes together, lean forward with your arms extended with your torso over your thighs until your forehead hits the ground. Hold.
2. Knee to Chest
A pain-relieving stretch can really be as simply as holding your knees to your chest. How easy and relaxing! “This stretch helps to relieve tension in the lower back muscles, which can help reduce pain,” Yu explains.
How to: Lie on your back with your knees bent and feet flat on the floor. Gently bring one knee up to your chest, keeping both shoulders planted firmly on the ground. Hold for 15-30 seconds before switching sides.
3. Cat-Cow
Cat-Cow is another great option for warming up your spine and helping relieve any back pain. According to Very Well Fit, “Flexing and extending the spine can help improve circulation in the discs in your back. It’s a basic motion, but one that can be enormously beneficial in supporting the back and easing pain and maintaining a healthy spine, especially if you spend a lot of time sitting.” Yu emphasizes that this stretch can help “reduce tension and pain in the lower back area.”
How To: Start in a table top positing with your knees under your hips and hands under your shoulders. On an exhale, round your spine toward the ceiling and tuck your chin to your chest. On an inhale, drop your stomach towards the mat while tilting your head up and looking toward the ceiling. Move between these two poses.
4. Cobra
Cobra is another excellent back stretch that is simple and effective. It can also help increase your spine’s flexibility.
How To: Lying down on your stomach, place your hands underneath your shoulders and lift your chest and head off the ground by straightening your arms. Keep your core and legs engaged as you draw your shoulders backward. Hold.
5. Supported Bridge
Supported Bridge pose is another good stretch to incorporate into your regular routine. According to Very Well Fit, “It allows the spine to experience extension while being gently supported. This pose may help relieve back pain.” Plus, the article continues, “Back extensions also help relieve the hunch from poor posture and sitting, giving you more flexibility and mobility for daily activities.”
Yu also says that “this exercise helps strengthen glutes which can help support proper posture reducing strain in lower back area over time leading to less pain overall when done regularly as part of an exercise routine or even as a stand alone move when needed for relief immediately!”
How To: Lying on your back with your feet planted on the floor, lift your hips off the floor. Slide a yoga block (or a pillow) under your lower back to support your weight.
