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

POPSUGAR Photography | Kat Borchart
POPSUGAR Photography | Kat Borchart

When your low back is feeling cranky, tender, and tight, you might think it best to just sit there and do nothing. I can tell you from experience that sitting is one of the worst things you can do for a sore back. You need to get your spine mobile and then stretch — and I am not talking about anything dramatic like touching your toes with a deep forward bend. Here are some simple exercises and stretches that, when done in this prescribed order, will help relieve low back pain.

01
Cat and Cow
POPSUGAR Photography

Cat and Cow

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.
02
Side-to-Side Cat
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Side-to-Side Cat

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.

Related: Ease That Aching Back With These Soothing Yoga Poses

03
Twisted Cat
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Twisted Cat

Twisting the spine is a great way to relieve low back pain and stretch the entire back. Doing this movement on your hands and knees is incredibly safe, so start twisting in the position before twisting on your back or seated.

  • On all fours, reach your right arm toward the ceiling on an inhale.
  • Exhale and rotate through your ribs to reach your arm toward the left. Repeat for a total of five reps, then switch sides, reaching your left arm to the ceiling for five more reps.
04
Child's Pose With Reach
POPSUGAR Photography | Kyle Hartman

Child's Pose With Reach

  • 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.
05
Lying Low Back Twist
POPSUGAR Photography | Kyle Hartman

Lying Low Back Twist

  • 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.
06
Low Back Release
POPSUGAR Photography | Sheila Gim

Low Back Release

  • 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.