lower back pain relief

4 Exercises For Lower Back Pain Relief

When it comes to lower back pain relief nothing does the trick as stretching. The stretching motions help in improving the blood circulation in the muscles responsible for the pain. Here are 4 simple stretching exercises you can use to alleviate the pain in your lower back.

Supine Hamstring Stretch

Lay flat on the back. Flex your leg to a 90 degrees angle and slowly start straightening it till it stretches. You can help yourself by wrapping a towel or strap around the heal and hold it by its ends until its straight. Then, pull your leg towards the chest with your hands behind the knee. Hold for several minutes and then switch legs.

Two Knee Spinal Twist

Lay flat on your back, and slowly bring your knees towards the chest. Be careful that your back remains flat. Straighten your arms out, forming a T letter. Lower your knees toward the right side of the body keeping them together. Hold for a while, and change direction. Repeat several times.


Lay down on your stomach, with your forehead resting on the ground, and your toes flat. Stretch your hands in front of you like you’re going to do a plank. Slowly lift your head, and chest, propping the torso off the ground with the hands. Make sure that your elbows are under your shoulders, and your navel still touching the ground. Stretch till you feel pressure in the lower back. Hold for a while.

Legs Up the Wall

Lay on the back so that your buttocks touch the wall. Lift your feet up, so that the legs are straight and pressed against the wall. Hold for a while. If you have a problem with this exercise, help yourself by placing a support (pillow) behind the back.

Practicing these four exercises once a day can definitely bring you the much needed lower back pain relief.

source: Mindbodygreen

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