Millions of Americans suffer from regular back pain. The condition—which can be chronic or acute—also translates to millions of missed work days every year. If you’re one of those that suffer from pain, you know just how debilitating it can be and you’re probably pretty desperate to find relief. Stretching regularly can do so much good and these stretches in particular can provide the lower back pain relief that you’re looking for. 

One of the best stretches for lower back pain relief

If you’re looking for lower back pain relief, this is the stretch for you. In yoga it’s called The Happy Baby position and is just about the easiest yoga position there is. To do it, lay on your back on the floor and pull your knees up to your chest. Grab the souls of our feet and pull them toward the sky, opening your hips and forcing your back flat against the ground. Slow roll side to side and feel the ground massage your spine and relieving built up pressure in the area. 

Try cat and cow

Yoga really has it figured out when it comes to targeting the lower back. Another pose called Cat and Cow will also help to alleviate pain in the area. To perform the pose, get on your hands and knees on the ground with your shoulders and hips square to the ground. Push your stomach toward the ground as if you were trying to make a U with your body—that’s Cow. Then, do the reverse and press your spine toward the ceiling making a C with your body—that’s Cat. Hold each Cat and each Cow for a few seconds before repeating the opposite movement slowly and as it stretches your spine in a really good way. 

Cobra for lower back pain relief

Another great yoga pose that can help with lower back pain relief is called Cobra. To do this stretch, lay face down on the ground and lift your top half up onto your elbows. You can stay here, gently stretching your spine, or you can deepen the stretch by lifting the top of your body with your hands. Hold the post for a few seconds before releasing back to the ground. Repeat. 

One more stretch for low back pain

Yoga offers another great stretch to combat low back pain and it’s called Child’s Pose. For this pose, from your knees you will get into a bowing position. The more your knees are spread apart and the closer your belly rests the floor the deeper the stretch. The beauty of Child’s Pose is that you can stay in it for as long as you like and as long as it feels good. It isn’t taxing on any part of the body and is considered one of the most restful and restorative poses in yoga.