How to get a flexible back and get rid of back pain?

Let us now see how one can achieve a flexible back and get rid of their back pain by following some of the best exercises in your daily routine.

1. Cobra pose:
   For doing this, you have to lie down on your stomach and stretch your hands apart and face down. Then you have to inhale oxygen and then slowly raise your head and hand without bending them. Stretch your back for some time according to your body and then slowly come down by exhaling. Do this 5 times.
   
   
2. Bridge pose: 
   For this pose, you have to lie down on your back, keep your legs quite apart, put your hands on the side, and then slowly move your waist up in the position of making a bridge. Hold this position for about 5-10 seconds and then come to your original position.
   
   
3. Low-back rotation pose: 
   You have to sit on a comfortable chair with your feet touching the floor. Then twist your upper body with the help of your shoulders and stretch to the other side to the extent you can. With this posture, you will feel a kind of pull in your back muscles. You can hold this for around 15-20 seconds and then you can repeat the same procedure for the other side.
   
   
4. Basket pose:  
   For this pose, you have to lie down on your stomach with your face down and hands on the side. Then you have to bend your knees backward and try to reach your ankles with your hands by keeping your head upwards. After coming to this position, it will look like a basket. Hold this position for about 10 seconds and repeat the same 5 times.
   
   
5. Ragdoll pose: 
   You can practice this pose by standing with your feet apart and then bending in such a way that your hands and face are facing the floor, without bending your knees. You can perform this stretch every day 4-5 times and it will help in loosening your back muscles and prevent neck and back pain.
   
   
6. Squats position: 
   In this posture, you have to keep your legs apart and slowly bend your knees by tightening your buttocks. In this pose, you have to keep your thighs parallel to the ground and then place your hands on the right thigh and look on the left side. Repeat the same for the other side also.
   
   
7. Lunges position: 
   For this, you have to stand straight and bend one of your knees forward by pushing your pelvis down and holding it for some time. Then repeat the same for the other side but don’t push too hard otherwise your back will feel pressurized.
   
   
8. Wall slide pose: 
   This posture is good for beginners. You have to stand straight against the wall with your hands stretched till your shoulders length and then move your hands in the upward direction till the point you can stretch and then bring them back to the original position. Repeat this about 9-10 times. Like this, you will experience a stretch in your back.
   
   
9. Pike stretch pose: 
   This exercise can be practiced in two ways: sitting pose and standing pose. If you are practicing it while sitting, then you have to sit on your mat with your legs straight and bend forward trying to touch your toes with your hands. This will stretch your leg muscles, hamstrings, and lower back. You can do the same while standing straight and bending forward, trying to touch your feet.
   
   
10.  Crossleg twist pose: 
    In this pose, you have to lie down straight with your knees bend and feet touching the floor. Keep your hands straight and then bring your right knee over the left knee by moving your hips slowly and trying to touch the knees to the ground level to the extent your body is allowing you to. Repeat the same for the other leg as well. This will help in providing relief to your back muscles.