Nowadays lower back pain is common in all groups of ages, mostly for gym-goers while doing the deadlift without proper using the belt.Simple stretches for immediate back pain relief. Strengthen and mobilize your lower back.
- Cross Touch and Reach
- Cat-Cow Pose
- Cobra Stretch
- Lying Twist Stretch Left
- Lying Twist Stretch Right
- Knee To Chest Stretch Left
- Knee To Chest Stretch Right
- Lying Swing Legs Left
- Lying Swing Legs Right
- Bridge
- Spine Lumbar Twist Stretch Left
- Spine Lumbar Twist Stretch Right
- Seated Side Bend Left
- Seated Side Bend Right
- Seated Spinal Twist Left
- Seated Spinal Twist Right
CROSS TOUCH AND REACH
Stand on the floor with your arms extended to your sides at the shoulder height. Then bend your body and use your left hand to touch your right foot or get as close as you can. Switch sides and repeat. Exhale when you bend your body and inhale when you came up.
Count : 30
CAT COW POSE
Start on all fours with your knees under your butt and your hands directly under your shoulders. Then take a breath and make your belly fall down, shoulders rollback, and head come up towards the ceiling.As you exhale, curve your back upward.
Count : 40
COBRA STRETCH
Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds. It is a well-known pose in yoga called Bhujangasana, used by ancient Indian saints. This exercise strengthens the spine, stretch the chest, shoulders, and abdomen.
Count : 30 sec
LYING TWIST STRETCH LEFT
Lie on your back with your legs straight and your arms stretched at your sides. Lift your knees and twist your legs to the left. Hold this position.
Count : 20 sec
LYING TWIST STRETCH RIGHT
Lie on your back with your legs straight and your arms stretched at your sides. Lift your knees and twist your legs to the right. Hold this position.
Count : 20 sec
KNEE TO CHEST STRETCH LEFT
Lie on the floor with your legs extended. Lift your left knee up and grab it with both hands. Pull your left knee towards your chest as much as you can while keeping your right leg straight on the ground.
Count : 20 sec
KNEE TO CHEST STRETCH RIGHT
Lie on the floor with your legs extended. Lift your right knee up and grab it with both hands. Pull your right knee towards your chest as much as you can while keeping your left leg straight on the ground.
Count : 20 sec
LYING SWING LEGS LEFT
Lie on your back with your toes towards the ceiling, legs flat on the floor and arms straight overhead.Swing your legs to your right and hold this position.
Count : 30 sec
LYING SWING LEGS RIGHT
Lie on your back with your toes towards the ceiling, legs flat on the floor and arms straight overhead.Swing your legs to your left and hold this position.
Count : 30 sec
BRIDGE
This is the best exercise for back pain relief.Lie flat on the floor, and lift your hips off the floor while keeping your back straight. Hold this position as long as you can. The bridge exercise strengthens the whole abdomen, the lower back, and the glutes.
Count : 20
SPINE LUMBAR TWIST STRETCH LEFT
Lie on your back with your legs extended. Lift your left leg up and use your right hand to pull your left knee to the right, but keep your other arm extended to the side on the floor. hold this position for a few seconds.
Count : 30 sec
SPINE LUMBAR TWIST STRETCH RIGHT
Lie on your back with your legs extended. Lift your right leg up and use your left hand to pull your right knee to the left, but keep your other arm extended to the side on the floor. hold this position for a few seconds.
Count : 30 sec
SEATED SIDE BEND LEFT
Sit and cross your legs on the mat. Lift your left arm overhead, and put your right hand on the floor for support. Look up at your left hand, and slowly bend your right arm. Meanwhile, bend your upper body to the right. hold it for a few seconds.
Count : 20 sec
SEATED SIDE BEND RIGHT
Sit and cross your legs on the mat. Lift your right arm overhead, and put your left hand on the floor for support. Look up at your right hand, and slowly bend your left arm. Meanwhile, bend your upper body to the right. hold it for a few seconds.
Count : 20 sec
SEATED SPINAL TWIST LEFT
Sit and cross your legs on the mat. Put your left hand on your right knee and your right hand behind you on the floor. Slowly twist your upper body to the right. Hold it for a few seconds.
Count : 20 sec
SEATED SPINAL TWIST RIGHT
Sit and cross your legs on the mat. Put your right hand on your left knee and your left hand behind you on the floor. Slowly twist your upper body to the left. Hold it for a few seconds.
Count : 20 sec
