Kneel, sit back on heels, extend arms forward, forehead down. Breathe deeply.

Gently stretches lower back, hips, and spine. Instant relief for tight muscles.

On hands and knees, alternate arching back up (cat) and dipping down (cow) with breath.

Mobilizes entire spine, reduces stiffness. Best morning warm-up for back.

From plank, push hips up forming an inverted V. Heels pressing toward floor.

Decompresses spine, stretches hamstrings which reduce lower back tension.

Lie face down, prop on forearms, elbows under shoulders. Gently lift chest.

Strengthens lower back muscles. Great for disc-related back pain.

Lie on back, pull one knee to chest, guide it across body. Look away from knee.

Releases tension in spine, SI joint. Excellent for sciatica relief.

Lie on back, feet flat, push hips up. Clasp hands underneath. Hold and breathe.

Strengthens glutes and lower back. Core building for long-term back health.

From downward dog, bring one knee forward, extend other leg back. Fold forward.

Deep hip flexor stretch. Tight hips are a hidden cause of lower back pain.

Lie near a wall, swing legs up the wall. Relax arms. Breathe slowly and deeply.

Completely decompresses spine. Perfect evening pose for daily relief.

On hands and knees, slide one arm under body (palm up), rest shoulder on floor.

Releases upper back, shoulders, neck — most affected by desk work.

Legs extended, inhale to lengthen spine, exhale and fold from hips. Hold shins or feet.

Stretches entire posterior chain — hamstrings, calves, spine. Relieves chronic back pain.