Everyday Moves: 25 Gentle Exercises for Back Pain Relief

3. Cat-Cow Stretch: Spine Mobilizer

Mobility exercises like cat-cow help keep the spine fluid and ready for the movements life throws your way. Begin on your hands and knees, shoulders above wrists and knees below hips. Inhale as you gently arch your back, lifting your sit bones and head toward the ceiling—this is the “cow” position. As you exhale, draw your belly in, round your back upward, and let your head and tailbone drop—this is “cat.”Move slowly between these two positions, syncing with your breath and savoring the gentle stretch along your spine. Repeat this motion for one or two minutes, adjusting your pace as needed. Place a folded towel or cushion under your knees for extra comfort. The cat-cow stretch promotes flexibility, loosens tight spots, and brings circulation to areas that crave movement. It’s a favorite for morning stiffness or unwinding after a day at a desk. If you feel discomfort, limit the range of motion and focus on slow, fluid movement—gentle is key.

4. Child’s Pose: Safe Restorative Stretch

Child’s pose provides a rest stop for the entire body, especially when your back needs a moment of kindness. To settle into the position, begin on your knees and sit back on your heels. Gently fold forward, extending your arms in front with palms down, and let your forehead rest on the mat or a cushioned surface.Breathe deeply, imagining each inhale filling your lower back and each exhale melting away tension. If your knees or hips are sensitive, keep your knees wide apart or tuck a cushion underneath your chest or forehead for support. Spend at least 30 seconds here, even up to a minute if it feels soothing. This gentle stretch lengthens both the spine and hips, bringing a sense of peace to the whole body. Whenever you feel overwhelmed or your back is signaling for rest, child’s pose is a safe and nurturing place to pause.