10 low-impact workouts to manage chronic back pain naturally

Cat-cow stretch Gently stretches the spine, improves flexibility and relieves tension. Move between arching and rounding your back while on all fours to loosen tight back muscles.

Pelvic tilts Lie on your back, bend your knees and flatten your lower back against the floor by tightening your core. Strengthens abdominal muscles and reduces pressure on the spine.

Child’s pose A calming yoga pose that gently stretches the lower back, hips and thighs. Promotes spinal alignment and relieves tension in the lumbar area.

Knee-to-chest stretch While lying down, bring one knee to your chest and hold. Eases tension in the lower back and helps stretch out the glutes and lumbar spine.

Bridge exercise Strengthens glutes, hamstrings and core. Lie on your back, and lift your hips off the floor by engaging your glutes. This pose supports the spine and improves posture to reduce pain.

Bird-dog From all fours, extend one arm and the opposite leg, keeping your back flat. It builds stability and strengthens lower back and core muscles for better spinal support.

Seated spinal twist While seated, twist gently from your torso to each side. This increases spine mobility, relieves tightness and helps stretch back and shoulder muscles.

Wall sits Lean against a wall and slide into a sitting position. It strengthens your lower body and supports proper spinal alignment, reducing stress on the back.

Cobra stretch Lie on your stomach and press up through your hands to arch your back. It strengthens the spine and stretches the front of the body, easing back stiffness.

Leg raises Lie on your back and lift one leg at a time while keeping the other bent. It builds lower abdominal strength to support the spine and relieve chronic pain.

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