This post is the second in a series on relieving back pain.

To relieve low back pain, consider doing this strengthening and stretching exercise.

Start on your hands and knees with a flat back. If this bothers your knees, you can put something under them for support, such as a folded blanket or mat.

While continuing to look down at the mat, raise the left arm straight out in front of you and your right leg straight out behind you, so that they’re both parallel to the mat.

Bring the left arm and right foot back to the mat. Raise the right arm straight out in front of you and the left leg straight out behind you, so that they’re both parallel to the mat. Repeat by moving back and forth between the two sides. Try breathing out while raising your arm and leg and breathing in while lowering them.

Although this a simple exercise, doing the quadruped arm and leg raise on a regular basis can help with low back pain and spinal alignment.