The Cat-Cow Stretch is a gentle yoga movement that improves spinal flexibility and relieves back tension. Begin on your hands and knees. Inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis. Repeat slowly for relief.
The Seated Forward Bend stretches the lower back and hamstrings. Sit with legs extended, reach forward gently, and hold to relieve tension and improve flexibility.
Child’s Pose is a restful yoga position that gently stretches the lower back, hips, and thighs. It promotes relaxation, eases tension, and is perfect for calming the body and mind.
The Bridge Exercise strengthens the lower back, glutes, and core muscles. Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes, then lower slowly. Repeat several times. This exercise supports spinal stability and helps relieve lower back pain.
The Cobra Stretch is excellent for relieving lower back pain and improving spinal flexibility. Lie face down, place your hands under your shoulders, and gently lift your chest while keeping your hips on the floor. Hold the position for a few seconds, then lower slowly. Repeat to ease back tension.
This stretch loosens tight hamstrings, reducing back strain. Bend forward at the hips, keeping legs straight, and reach toward your toes.