The cobra stretch, a basic yoga stretch, is a great option for reducing lower back pain and loosening tight abdominal muscles. To do the cobra stretch, lay flat on your stomach on a firm and supportive surface.
To do the cobra stretch, place your hands on the floor so that your elbows are directly below your shoulders and your forearms are flat on the floor and parallel to each other out in front of you. Keep your chest up — imagine there’s a string pulling your breastbone up toward the ceiling.
Using your arms, raise yourself up onto your hands, keeping your lower body on the ground but allowing your upper body to arch. If you experience pain in your lower back, stop the exercise. You may need to raise yourself up incrementally each time you do the pose. For the moment, only go as high as is comfortable. Hold the pose here for 10 to 15 seconds as you breathe in and out. Repeat 3 to 5 times.