7 Exercises that Relieve Back Pain and Increase Flexibility

#1. Child's Pose

Yoga poses like this one stretch your gluteus maximus, thighs, and spinal extensor muscles. Plus,  you can use it to relieve pain and tension in your spine, neck, and shoulders.

Besides relaxing your body, it also promotes flexibility and blood circulation along your spine by loosening tight lower back muscles.

Follow these simple steps to do Child’s Pose:

• Put your hands and knees on the ground and sink back through your hips so that they rest on your heels. 
• As you bend forward, walk your hands out in front of you while hinging at your hips.
• Your belly should rest on your thighs
• Extend your arms in front or alongside your body with your palms facing up  
• Take a deep breath and release any tightness or tension you may be feeling.
• Maintain this pose for up to one minute.

You can cycle through this pose several times during your stretching routine. Feel free to return to this pose in between each of the other stretches within your exercise set as a soothing reset.

Plus, this stretch is still an option for those with a limited range of motion. Rolling up a towel and placing it on top or underneath your thighs can provide additional support. Furthermore, consider resting your forehead on a cushion if widening your knees makes you more comfortable.

#2. Knee-to-chest

You will feel more relaxed after this stretch, as it relaxes your hips, thighs, and glutes.

Follow these easy steps to do a knee-to-chest stretch:

• Lie on your back, bending both knees, with your feet flat on the floor. 
• Keep your left knee bent or extend it straight out along the floor. 
• Pull your right knee into your chest, with your hands clasped behind your thigh or at the top of your shinbone. 
• Elongate your spine thoroughly to your tailbone, while keeping hips stationary.
• Take a deep, slow breath to release tension. 
• Hold this pose for up to one minute. 
• Repeat with the opposite leg.

#3. Piriformis stretch

During this stretch, you will stretch your deep buttock muscles, called the piriformis. Lower back and buttock pain may be relieved by stretching this muscle.

Mimic these simple steps to do a piriformis stretch:

• Place both feet flat on the floor and lie on your back with both knees bent. 
• Rest your right ankle at the base of your left thigh. 
• Once you feel a stretch, place your hands behind your left thigh and pull upwards.
• Hold this position for up to one minute. 
• Switch and do the alternate side.

You can make the stretch more comfortable by keeping your bottom foot on the ground. Put a cushion under your head to provide support.

#4. Seated spinal twist

Stretch your hips, glutes, and back with this classic twist. This exercise improves your spine's mobility and stretches your shoulders, neck, and abdominal muscles.

Plus, besides stimulating your internal organs, this stretch encourages blood flow. Here’s how to do a seated spinal twist:

• Sit on the floor with both legs extended straight forward.
• Bend your left knee and rest your foot to the outside of your right thigh.
• Place your right arm on the outer side of your left thigh.
• Use your left hand at your back for support. 
• Twist to the left starting at the base of your spine.
• Hold this pose for up to one minute.
• Repeat on the alternate side.

Straighten both legs to make the pose more comfortable.

Also, you can add neck rotations to this pose by inhaling and looking forward, and exhaling to look backward. Perform five to 10 reps on each side.

#5. Pelvic tilt

Your lower back will feel less tight and painful when you perform pelvic tilts, which enhance abdominal strength. 

As well as getting a good workout for your glutes and hamstrings, they are also beneficial to your back.

Follow these fail-proof steps to do a pelvic tilt:

• Place your feet flat on the floor and lie on your back with both knees bent.
• Flatten your back against the ground, engaging your abdominal muscles.
• Hold this position for up to 10 seconds while breathing normally. 
• Relax by taking a few deep breaths.
• Do one to three sets of three to five repetitions per set.

#6. Cat-Cow

This exercise strengthens your spine, stretches the shoulders, neck, and chest, and wakes up your spine.

To do Cat-Cow, follow these steps:

• Come down onto the floor on all fours in a tabletop position (with your hands and knees on the ground). 
• Press into your hands and feet as you inhale while looking upward, allowing your abdomen to fill with air. 
• Take a deep breath and arch your back toward the ceiling as you exhale. 
• Each breath should be accompanied by a similar pattern of movement. 
• Do this for one to two minutes.

You should place your hands slightly forward instead of directly under your shoulders if you suffer from wrist problems, and place a cushion under your knees if you have any knee concerns.

Stay in each position for five to 20 seconds instead of moving with each breath for deeper holds.

#7. Sphinx stretch

With the Sphinx stretch, you can be active and relaxed at the same time.

As you hold this baby backbend, your spine, buttocks, and chest are stretched and strengthened.

To do the sphinx stretch, follow these steps:

• As you lie on your stomach, extend your hands in front, palms facing down, with your elbows underneath your shoulders.
• Separate your feet slightly. If your big toes touch, it's okay.
• Lift your head and chest while engaging your lower back, buttocks, and thighs. 
• Breathe deeply and keep your lower back and abdominals strong.
• Press your pelvis toward the floor. 
• Focus your attention straight ahead or close your eyes gently. 
• Hold this pose for up to one minute.