Lower back pain can be a lasting and debilitating sensation. Minor aches can hinder even slight movements, while serious injuries can prevent motion altogether. Often, lower back pain stems from a muscle strain in the back, hips, buttocks, legs, or abdominals. Luckily, many exercises can help combat this common type of pain by helping build strength, stretch the muscles, and ease pain.


1. Child’s Pose

Child’s pose is a simple yoga pose that gently stretches the abdominal and back muscles, helping alleviate lower back pain. Begin in a tabletop position with hands directly under the shoulders and knees under the hips. Slowly slide the hands forward, keeping the palms flat. The head and chest should drop down, and the hips should sit gently toward the heels. Sit on a cushion or block if your seat does not come comfortably to the heels. Hold this pose for 20 to 30 seconds, breathing deeply into the side ribs and back.

yoga childs pose fizkes / Getty Images


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