Whether you’re living with chronic pain or just want to stretch and strengthen your back, here are seven beginner yoga poses to try. Numerous studies have shown the power yoga for lower back pain the ancient practice, which emphasizes stretching, strength, and flexibility, to relieve back soreness and improve function.

According to research published in July 2017 in the Annals of Internal Medicine, yoga may even help reduce the need for pain medication. This classic yoga pose is a great total body stretch that targets back extensors: the large muscles that help form your lower back, support your spine, and help you stand and lift objects. Try it: Start on your hands and knees, with your hands slightly in front of your shoulders. Pressing back, raise your knees away from the floor and lift your tailbone up toward the ceiling. It may look like you’re resting, but Child’s pose is an active stretch that helps elongate the back. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It may not seem like the most obvious position to treat a backache, but tight hips can contribute to lower back pain. Try it: Start in Downward-Facing Dog with your feet together. Try it: Start standing straight with your feet together.

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