2 stretches for back pain

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 The lower back is a sensitive spot for many people. While there can be a ton of causes of lower back pain, a weak core and poor posture from sitting all day (and consequently shortening the hip muscles that then pull on the lower back) are two really common contributing factors to lower back aches and discomfort. It's always important to figure out what's causing pain so you can address it and prevent it from happening again . Most back pain can be resolved by keeping your spine strong and flexible through regular stretching.

Benefits of stretching include:

  • Reducing tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions
  • Improving range of motion and overall mobility
  • Reducing risk of disability caused by back pain.

Child's pose:

Child’s pose is a great position to get into to stretch your back out and relieve tension in your spine, shoulders, and neck. 

  1. Start in a kneeling position, with the hips and buttocks resting on the lower legs and feet.
  2. Spread the knees apart to a point that is comfortable. Then fold the body forwards, bringing the chest down towards the knees.
  3. If possible, bring the forehead to the floor, with the arms stretched out in front. The hands should gently rest on the floor, keeping the arms straight.
  4. Rest here for 20–30 seconds.
  5. Use the hands to gently return to an upright position.

Cat- cow stretch :

This dynamic movement moves the low-back muscles in two directions and builds on Child’s Pose to help lengthen contracted muscles and soothe soreness.


  1. Start on hands and knees, with the knees below the hips and the wrists below the shoulders. Spread the fingers wide and press them through the fingertips to evenly distribute weight. The spine should be in a neutral position.
  2. Breathe in. Let the stomach drop toward the ground, and stick the buttocks out. Lift the head and shoulders, push the chest out, and look forward. This is the Cow Pose.
  3. Breathe out. Arch the back upward like a cat. Tilt the pelvis toward the ribs, drawing the shoulder blades away from each other and the belly away from the ground. Let the head drop toward the floor.
  4. Shift between these two poses 5–10 times.


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