Back pain can be treated and prevented gently with yoga. Individual needs vary, so check a doctor before starting a new fitness regimen, especially if you have back problems.
Cat-Cow Stretch (Marjaryasana-Bitilasana): Benefits: Improves spine flexibility and mobility.
Child's Pose (Balasana): Benefits: Lower back stretch and relaxation. Instructions: Kneel on mat, sit back on heels, and stretch arms forward.
Downward-Facing Dog (Adho Mukha Svanasana): Benefits: Full spine stretch and core strengthening. Get on your hands and knees, tuck your toes, and elevate your hips towards the ceiling.
Cobra Pose (Bhujangasana): Benefits: Strengthens back muscles and improves posture. To perform: lie on your stomach, placing hands under shoulders, and elevate chest while keeping pelvis on ground.
Extended Triangle Pose (Utthita Trikonasana): Benefits: Strengthens and stretches the spine, particularly the lower back. To perform: Stand with feet wide apart, extend one arm to the floor or shin, and reach the other arm towards the ceiling.
Bridge Pose (Setu Bandhasana): Benefits: Lower back, glutes, and hamstrings strengthen. For this exercise, lie on your back, bend your knees, and elevate your hips while maintaining your shoulders on the ground.
Supine Hand-to-Big-Toe Pose (Supta Padangusthasana): Benefits: Hamstring stretching and lower back stress relief. Instructions: Lie on your back, raise one leg, and hold the big toe with your hand.