14 Effective Stretches to Alleviate Lower Back Pain

6. Cat Stretch and Cow Pose

The cat stretch and cow pose work together to manipulate the flexor and extensor muscles in the back, as well as muscles in the hips. Start in the tabletop position, keeping the spine parallel to the ground and a slight bend in the elbows. Arch the back like a cat, dropping the head and pressing the shoulder blades toward the ceiling.

Hold this position for five seconds before relaxing and dropping the belly toward the floor, lifting the chin slightly but not craning the neck—think of bringing the chest through the arms toward the front of the room. Hold this position for another five seconds and then repeat the exercise several times, flowing with your breath.