A study by the Annals of Internal Medicine found that practicing yoga to prevent or treat back pain was as effective as physical therapy.

If you are experiencing back pain as a result of improper lifting technique or simply want to soothe your back after lifting heavy objects there are simple stretches you can do to help alleviate the pain. While these are technically yoga poses they are approachable.

Thanks to Simplyss for their help.

These stretches are basic and will feel soothing on your muscles rather than strenuous. Here are some stretches for back pain relief.

Supine Knees to Chest: Lie on your back on a soft yet firm surface (a yoga mat works nicely) with your arms and legs extended. Inhale. As you exhale, pull your knees up to your chest keeping your back on the floor. Stay here a few breaths, then release.

Supine Spinal Twist: Lie on your back with your arms stretched out and your palms facing the ceiling (in a T position). Raise your right knee and twist so that it crosses over the left side of your body. Keep your shoulders on the floor and relax into this position for a few breaths, then release.

Cat/Cow Pose: Start on your hands and knees with your hands under your shoulders and your knees under your hips. Fingertips should be pointing directly in front of you. Inhale as you drop your belly towards the mat, exhale as you draw your belly into your spine and round your back to the ceiling. Repeat 10 times slowly, then relax.

Cobra Stretch: Lie on your stomach, head lifted, with the palms of your hands on the floor and the tops of your feet facing down. Hug your elbows back into your body. Inhale as you begin to straighten your arms to lift the chest off the floor and puff the ribs forward. Try to distribute the bend evenly throughout the entire spine.

Child’s Pose: Begin on your hands and knees, then exhale as you bring your knees to the floor and your arms outstretched in front of you. Rest your buttocks on your heels and dip your torso between your thighs. Allow your forehead to come to the floor and rest there for a few breaths.