Strengthen your lower back

Simple exercises which can be performed at your home can strengthen your back and alleviate pain for people suffering from back pain. Blood flow to the lower back area is also increased, which helps reduce stiffness.

Here are some easy exercises you should do twice a day to prevent back pain.

Double knee to chest

·        Lie straight on your back

·        Hold your legs with your hand

·        Pull them towards you and feel the stretch

·        Hold for 15 seconds and then relax

Single knee to chest

·        Lie straight on your back

·        Bend your left knee to the chest

·        Hold your knee with your hands

·        Pull your leg towards your right shoulder

·        Hold for 15 seconds and then relax

Hamstring stretch

·        Sit with your legs straight

·        Reach forward with your hand as much as you can to feel the stretch behind your thighs

·        Hold for 15 seconds and then relax

Piriformis stretch

·        Lie straight on your back

·        Bend both your knees

·        Cross one leg over the other

·        Hold your legs with your hand

·        Pull towards you to feel the stretch

·        Hold for 15 seconds and then relax

Hip flexor stretch

·        Kneel on the floor with your right leg bent and kept forward

·        Place your hands over your leg

·        Move your hip forward to feel the stretch

·        Hold for 15 seconds and then relax

·        Repeat the same with your left leg

Also Read: How Wrong Footwear can cause Back Pain

Kauvery Hospital

Lower back stretches are crucial exercises that are recommended to be performed twice a day. With time they can improve the spine's flexibility and prevent the occurrence of back pain. Hamsa spine and brain rehab have been helping people get their normal life back after an accident or major spine treatment surgery.

 

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