14 Effective Stretches to Alleviate Lower Back Pain

11. 11. Sphinx Pose (Back Extension)

Sphinx pose can alleviate low back pain, but be very careful with the movement, as an extension of the back can also cause pain and injury. To perform this pose, lie on your stomach with your forearms tucked along your chest. Press into the forearms, raising the head, shoulders, and chest up off the ground. Keep the head in line with the spine—do not crane the neck upward.

Though you should think of drawing the chest forward, there's no need to arc back so much that it actually reaches this position. Simply press up until you feel a comfortable stretch in the back. Remain here and breathe, then slowly lower back down.