1. Twist your body.
This pose, also known as the spinal twist, helps you relax your back muscles and allows the tension in your body to melt away.
Repeat this for a few minutes and you’ll feel the difference. You can also keep a towel under your knees for extra support and comfort.
2. Lie down and lift your upper half.
Likely the easiest on our list, this pose, commonly known as the “cobra” or “sphinx” in the yoga world, simply requires that you lie down comfortably for the most part. This pose actually helps you fix your posture and strengthen your abs. Plus, it provides support to your back, easing the pain.
Remember, don’t try to overdo it. Only stretch as much as your body can handle.
3. Pull your knees toward your chest.
Ease back pain and lower back pain by attempting this pose for just a few minutes at a time.
When you do this pose, your body weight will center around your back, giving the tensed muscles a much-needed natural massage.
4. Make a “4” with your body.
Known as the pigeon pose, this position stretches your thighs and hips, reducing the tension in your lower back.
A study conducted in 2017 found that when it comes to relieving back pain, the pigeon pose is the most efficient. This pose helps you fix your posture and undoes the damage done by hours of sitting in one position.
5. Bend forward and touch your feet.
This pose helps cure back pain by using the laws of gravity and can be accompanied by pillows or cushions.
Doing so will stretch your back muscles and relax them.
There’s also a relaxed version of this pose you can try. Fold a towel and place it below your knees and keep a pillow in your lap for better grip and support. Simply stretching your back while leaning forward, bending, and hugging the pillow can help you calm your nerves as well.
6. Lie down on all fours.
Yes, lie down on your limbs like a tantrum-throwing child. Commonly known as the “child’s pose,” this position takes pressure away from your lower back and helps you relax.
Meant for beginners, this easy pose strengthens your spine and calms your back muscles.