If theres one part of your body that youre kind of a bully to without even realizing it, its your spine. All that slouching eventually causes pain and increases your risk for injury. Perhaps more so than other parts of your body, taking the time to stretch your spine makes a big difference in how you feel now and in the future. In short, the best back stretches help get your back back on track.

Regularly stretching your spine can decrease your risk of injuries, improve range of motion, and enable your muscles to work more effectively, says Katherine Parker, yoga instructor and co-founder of Yomassage. It can also help prevent joint stiffness.

To make sure youre stretching your spine as safely and effectively as possible, Parker and yoga teacher Stacy Dockins recommend sticking to a few easy back stretches.

How it helps: Locust pose is a backward bend that requires an active range of motion. It will strengthen the backside of the body while encouraging the release of the anterior shoulders, chest, and hip flexors, says Dockins.

How it helps: Supported Childs Pose provides a gentle stretch to the lower back, hips, thighs and ankles, and lengthens the lower back and improves circulation to the spinal joints, says Parker.

Bridge pose is a backward bend that will counter modern postural tendencies. It will encourage the release of the chest, anterior shoulders, and hip flexors while strengthening the backside of the body, says Dockins.

Practicing supported twist might help keep the spinal muscles mobile and provide relief from back pain, says Parker.

New to yoga? Weve got you:

This exercise opens your hip flexors and massages your spine at the same time. Then check out the T-spine stretches that are key to the perfect posture.

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Im a yoga teacher, and these are the best back stretches for your spine - Well+Good