1
Start with toes touching and knees apart. Sit back on heels, extend arms forward. Hold for 30 seconds. Repeat up to 5 times, 3 times a day. Great for severe back pain.
2
Put yourself on your hands and knees. Raise your back into a cat sway and lower it into a cow stance. This keeps your back less stiff and more flexible.
3
While maintaining the other leg flat, pull one knee toward your chest while lying on your back. This stretch aids in releasing the muscles in your lower back.
4
Lie on your back with knees bent. Tighten your abs to press your lower back into the floor, then release. This helps strengthen your lower back.
5
Lie on your back with feet flat and knees bent. Lift and lower your hips towards the ceiling. This exercise strengthens your buttocks and lower back.
6
Reach for your toes while seated with your legs extended in front of you. This stretch aids in releasing tension in your legs and lower back.
7
Bend your knees and lie on your back. Maintaining your shoulders on the floor, gently rotate your lower body to one side. Your spine can move more freely as a result.