When Life Gives You Back Pain, These Moves Give You Relief

This is a classic active back stretch and is a great place to start. Rounding and arching the back warms up the spine and primes the back muscles for stretching.

• Inhale, letting your belly soften as you arch your back, lifting your head and tailbone toward the ceiling. This part of the stretch is called Cow.
• Begin on your hands and knees. Exhale and round your spine up to the ceiling, pulling your abs toward your spine while simultaneously tucking your tailbone in and drawing your chin toward your chest. This part is known as Cat.
• Flow back and forth between the two positions for five to 10 reps.

The spine moves in multiple directions, and it's important to warm up the spine in the lateral direction too. This variation on the Cat primes the spine to move side to side while stretching the muscles on either side of the spine.

• Begin on all fours; keeping your spine in neutral, bend sideways to the left to look at your butt. You're making a "C" shape with your spine that's parallel to the floor.
• Reverse directions and bend right. Repeat for five to 10 reps.

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• Kneel on your mat with your knees, and lie your torso down onto your thighs and your forehead on the ground. Reach your arms forward. Hold this position for 20 to 30 seconds.
• Walk your hands over to the left to lengthen the right side of your spine. Focus on breathing into your right rib cage. Hold for 15 to 20 seconds, then walk your hands to the right to stretch the left side of your back.

• Lying on your back, extend your arms out to your sides. Bend your knees, and cross your right leg over your left.
• Slowly rotate your knees to the right, allowing them to come to the floor. It's OK if your left shoulder comes off the floor. Hold for 20 to 30 seconds. Then, slowly bring the knees back to the center.
• Reverse directions and twist to the left. Repeat as needed.

• Lie on your back and draw your knees to your chest to give your low back a gentle stretch.
• Increase the stretch by bringing your forehead toward your knees. Hold for 20 to 30 seconds.