Everyday Moves: 25 Gentle Exercises for Back Pain Relief

Lisette Marie

25. Prone Cobra (Lower Back Endurance)

Woman in yoga pose on mat, exercising indoors with natural light and plant decor. Photo Credit: Pexels @Elina Fairytale

The Prone Cobra is a gentle exercise for building endurance in the muscles of the lower and middle back. Lie face down with your arms by your sides, palms down. Gently squeeze your shoulder blades together and lift your head and chest a few inches off the floor (like a very low flying position). Keep your feet grounded. Hold this position for 5-10 seconds, then release. This mild extension uses body weight to strengthen the postural muscles, helping your back maintain proper alignment and resisting the fatigue that leads to mid-day pain.

Gentle Consistency: The Real Path to Lasting Relief

Photo Credit: Unsplash @Yarnit

Change takes time—and your patience is just as important as your persistence. Remember, if your back pain lingers or changes in intensity, a licensed healthcare professional can help guide you safely forward.Allow these everyday moves to be a form of self-care, a way to listen deeply and respond compassionately to your body's signals. In every gentle stretch and mindful breath, you're investing in a healthier, more comfortable tomorrow.

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25. Prone Cobra (Lower Back Endurance)

Gentle Consistency: The Real Path to Lasting Relief

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