It’s important to understand that the effort you put into doing these stretches is what helps alleviate back pain. Tension is one of the main contributors to pain and discomfort, and stretching helps reduce that tension. It's the reduction in tension that leads to less discomfort.

You don’t need to fully complete these stretches to find relief; simply attempting them can make a difference.

The first stretch, known as the cobra, pose, is the most crucial for relieving pain, particularly back pain, and should be done daily. If lying on your stomach is uncomfortable, you can perform a backbend while standing instead.

The second stretch involves twisting the spine, as shown in pictures 2, 3, and 4. It may take months or even years of internal hip rotation to fully achieve this stretch but simply attempting it will help relieve both low back and neck pain.

Picture 5 demonstrates forward bending or spinal flexion, which is beneficial for improving flexibility in the neck as well as the mid to lower back.

Picture 6 illustrates hip and spinal flexion, which reduces tension and increases the mobility of the lower back and hips. Those suffering from low back pain will particularly benefit from stretches 5 and 6.

Picture 7 shows how stretching the knees and ankles helps relieve tension in both areas.

Be cautious, as overstretching the knees can lead to instability, often causing a “popping” sound.

Picture 8 highlights external (outward) hip rotation and knee flexion, offering the opportunity to manipulate the joints of the ankles, feet, and toes.

Applying pressure to sore areas around the joints is incredibly helpful in improving mobility, circulation, and reducing discomfort.