Starting in tabletop position on your hands and knees, alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet. These postures help to massage the spine, while also stretching the back and the torso. These postures are a great way to keep the back limber—and happy.

You have many options when it comes to twisting postures. One of the basic and effective ones is Matsyendrasana. Keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh.

If this is too much, you can also grab hold of your right knee and twist to look over your right shoulder. Other options are to bend the left leg under you or bend both legs and let them fall to the side then twist in whichever way your knees are facing.

There’s a reason Down Dog is one of the most iconic postures in yoga. It can rejuvenate your entire body. Start in tabletop and raise your hips so your body is in an upside-down V position. Relax your head and neck and draw your inner thighs toward the back of the room. Spreading your shoulder blades apart will stretch your upper back even more, and reaching your hips up and back will help to open your lower back.

It’s easy to do a Seated Forward Fold in a way that won’t benefit you, but doing it right can open the lower back and offer relief from stiffness and pain. From a seated position with your legs extended forward, reach for your shins, ankles, or feet, bending at the hips.

Instead of rounding your back, continue to reach your sternum forward, lengthening the torso. If this hurts your back, bend your knees as needed.

Not only is Child’s Pose an amazing way to relax, it can also stretch your entire back and your hips. Start on all fours, keep your arms forward and sit back so your butt is resting just above your heels. Hold and breathe deeply, feeling the breath reach all the way into your hips. The more you extend in either direction, the more you’ll feel relief.

Locust is a great way to strengthen your back and buttocks. Lie on your stomach with your arms beside you, palms up, you and your forehead flat on the floor. Slowly lift your head, torso, arms, and legs away from the floor. As you do this, your thighs should be rotated in slightly and you want to feel your body elongate from head to toe. Hold this for 30 seconds to a minute.

Back pain can be helped, and in some cases prevented, with stretching and strengthening—and Triangle Pose can do both.

Stand with your feet about three feet apart and parallel to each other. Rotate your right foot so the right heel is in line with the arch of the left foot. With your arms extended to the side, tilt at the hip to reach your right hand toward the ground, on either side of your foot. Rotate your body to the side and reach the fingers of your left hand toward the sky.

Gaze at your left hand (as long as it doesn’t hurt your neck!) and hold for five to seven breaths before switching sides.

Lying face down, reach your hands toward your ankles and grab hold one at a time. Slowly lift your chest and thighs away from the floor by drawing your chest forward and the back of your thighs toward the sky. This posture is a wonderful way to strengthen the back muscles, but if you have a back injury, take this easy as it can be intense.