Lower back pain is a very common problem and it happens to people of all ages . It usually occurs due to poor posture or weak muscles,so strengthening the back will automatically relieve lower back pain and decrease the threat of injury.

It can appear hard to exercise a part of the body that is in pain. But it can help curb problematic symptoms. Here are some simple exercises that may do the work.

1.Knee-to-chest stretch

For stretching the lower back, do the knee-to-chest stretch .
Web MD, recommends starting on your back with your knees bent then pull each knee up toward your chest one at a time. At the end bring both knees toward your chest simultaneously and tighten your abs and press your spine down on the floor for proper form.

2.Bridge

Web MD recommends starting on a back with bend knees.Then keeping the feet on the floor as your raise the hips in the air. Shoulders and head must remain on the ground.

3. Hamstring stretch

Hamstrings can sometimes impact our back health. Breaking Muscle published the best way to perform this move and that is to lie on the back with one leg extended and the other leg pressed toward the body.With a strap pull the leg closer to the chest for a deeper stretch.

4.Butterfly pose

The butterfly pose is for stretch and strengthens back muscles.Popsugar has published an article that recommends starting by sitting on the floor,then you need to bend your knees and bring your feet together. Lean down and try to extend your knees to the floor, breathe and hold the pose for at least 30 seconds.

5.Leg up the wall

This simple exercise is great for the lower back. Popsugar published an article and described this move :first, lie with your back on the ground and your buttocks pressed against the wall ,then swing your feet upward and hold.

 

6.Pigeon

Yoga pose called the pigeon is recommended by Popsugarindicates and proper form is to sit with right knee bent and left leg extended. Then reach upward and allow your body to slightly bend into the stretch.

 

7.Lower back rotations

This will relax tight muscles in the back. First, lie on your back, pull in your knees and rotate from one side to the other. Do this movement slowly and deliberate to avoid injury.

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