Regardless of what you do for a living and even regardless of what you typically do for fun, a sore back can be quite a nuisance, as it can put you in a position where you are unable to function at anything close to an “optimal level.” But while most people understand what a nuisance a sore back can be – and while many of these same people are aware of the things they can do in order to prevent their back from giving them problems – a lot of people have no clue what they should do to solve the problem when their back begins to hurt, and because of this, the problem ends up getting worse and worse.

Stretch it: When your back starts hurting, you can immediately counteract this problem by stretching your back out a bit; make sure you do not make the mistake of making sharp, sudden movements in order to stretch your back, but rather, give your back long, slow, steady stretches, and it will stop tightening up on you so much.

Rest it: If you are having problems with your back, you should absolutely not continue using your back; too many people try to simply “power through” their back problems, and this ends up putting them in a position where their back continues to get worse, becoming a much bigger problem than it would have been if they simply gave their back a rest.

Massage it: Despite how much money a massage can sometimes cost, these can also make a big difference in the way your back feels; of course, if you do not know a masseuse, you can have someone you know massage your back, or – better yet – you can purchase a good massage chair that will relieve your back problems.

A sore back can be a problem, but it does not have to take you out of commission – and when you take these simple steps, your sore back will give you far fewer problems than it would otherwise give you.

Good, regular yoga practice will go a long way to relieving the stress and tension that can sometimes cause mild back pain. In fact, studies have shown that yoga is the number one most effective exercise for relieving back pain.

However, not all yoga poses relieve back pain and some can actually aggravate the existing pain, so it is important to know which poses will be most helpful in relieving back pain.

It is best to do these exercises under the supervision of a certified yoga instructor and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, an instructor will help you with your form and posture during poses.

Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

Corpse: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

Cat Stretch: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

Wind Releasing Pole: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

Sage Twist: Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

Palm Tree: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching parts if you need to.

Fish Pose: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

Locust: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

Bending Forward Pose: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.