Back pain in women can be the result of many factors, including injury, poor posture and menstruation. If you experience back pain, the Medline Plus website says it's better to perform gentle stretches than to stay in bed, which can add to your stiffness and discomfort. If your back pain is severe or lasts longer than three days, see a doctor. Pregnant women should talk to their health care providers before starting any exercise routines. (See Reference 3)
Knee to Chest
To perform a knee to chest stretch and release tension in your lower back, begin by lying on the floor on your back. Bend your knees and place your feet flat on the floor. Bend one knee and use your hands to bring that knee toward your chest. Hold the position for 15 seconds and repeat with the other leg. After performing the pose once on each side, the Mayo Clinic suggests repeating the move bringing both legs to your chest at the same time. (See Reference 1)
Twists
The Mayo Clinic recommends a lower back twists that women can perform to reduce back pain. Lie flat on your back with bent knees, placing your feet flat on the floor. With your shoulders pressed against the floor, drop your knees to one side gently. Hold the position for 10 seconds, then repeat on the other side. (See Reference 1)
Back Arches
Women with back pain can benefit by performing subtle back arch exercises, according to the Mayo Clinic. To perform this stretch, lie on your back with your knees bent and your feet flat on the floor. Arch your back so that your pelvic bone is titled down toward your feet. This should create a space between your lower back and the floor. Relax, then flatten your back against the floor and pull your abdominal muscles in so that your pelvic bone now tilts toward your head. Hold for five seconds. (See Reference 1)
Bridge Pose
Bridge pose is a classic yoga pose that can help women with tight lower backs strengthen the muscles that support the spine. The Mayo Clinic suggests starting on your back with your knees bent and your feet on the floor. Use the strength in your legs to push against the ground and pull your hips and lower back off the ground. Your head and shoulders should remain flat against the floor. Keep your abdominal muscles tight to prevent back injury. Hold bridge pose for three full breaths, then relax. (See Reference 1)
Cat-Cow Stretch
Womens Health magazine says the yoga cat-cow pose is excellent for women with back pain. If you experience cramps and low back pain during menstruation, the cat-cow pose can be especially beneficial in relieving your symptoms. Start the stretch on your hands and knees, then inhale and move into cow position, slightly arching your back and pointing your chest and tailbone toward the ceiling. As you exhale, fold your chest forward and round your back, coming into cat pose. Move back and forth between these two poses six times. (See Reference 2)
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