7 Amazing Yoga Poses to Remove Your Back Pain

2)Cat/Cow — 1 to 3 minutes


“This is probably my personal favorite stretch for my back,” Tyler says. It allows for a nice flexion and extension of the spine, promotes mobility, and “it also helps to just relieve any tension in the lower back.” Cat/Cow also helps you get familiar with what your neutral spine is—not too arched and not too rounded—which can help improve posture.

  • Start on all fours with your shoulders over your wrists and hips over knees.
  • Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor (this is the “cat” posture).
  • Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for “cow.”
  • Do this for one to three minutes.