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Focusing on yoga poses that stretch the back can work on different muscles to improve any imbalances and alignment issues that could be at the root of your pain.
Cat-Cow is a great way to stretch your hips, chest, and back during your warm-up. It also helps stretch out the neck, shoulders, and torso, and increases flexibility over time. The cat-cow stretch strengthens muscle groups throughout your back, improving posture and helping to prevent lower back pain.
A child's pose gently stretches your spine, thighs, hips, and ankles. This pose takes the pressure off your lower back by elongating and aligning the spine, can calm your mind, reduce anxiety, fatigue and activate digestion.
Crescent Lunge strengthens the legs and arms, and lengthens the spine. This pose also helps improve your balance and coordination and build mental focus.
This gentle backbend is great for beginners or as a warm-up at the beginning of your practice to stretch your chest, shoulders, and abdomen while strengthening your back.
Downward dog is an effective yoga pose that can help relieve back pains caused by sitting, tight hamstrings. This pose stretches and strengthens the major muscles and bones in your body and helps you stimulate blood flow and improve posture.