Yoga Poses and Stretches to Relieve Back Pain

4. Cat and Cow Poses

Like bridge pose, the cat and cow poses loosen the spine, neck, and back muscles. These inverse motions are often done together to warm up the spine before a longer yoga sequence. In addition to improving posture and balance. Plus, the stretch goes all the way down to the hips to relieve sciatic nerve pain. Both stretches are done on hands and knees. For cat pose, lift the chest up, arching your back. Cow is the opposite. Drop your chest and belly toward the floor. Let the head come up, but do not tip the head back. Flow smoothly back and forth between the poses.