SIMPLE STRETCHING FOR LOWER BACK AT HOME

 6 Simple Lower Back Stretch Exercises For Pain Relief

• Lower Back Pain is a common health concern of large populations as there are so many reasons causing it.
• Reasons can be poor posture due to prolonged sitting, improper lifting, pulling and pushing repetitive motions, and a sedentary lifestyle.
• In some cases, the causes of back pain can be an underlying condition, like kidney stones or acute pancreatitis, Inflammation of the large intestine (colon), or ulcerative colitis
• Stretching may not be the only remedy for all back pain in many cases, but it can help to get some relief in mild discomfort and also in the prevention of back pain.
• Make sure to perform the stretching safely and correctly. It should be comfortable and relaxing. 
• You can perform these stretches twice a day.

1. Standing Back Extension:

Feel instant pain relief in your back as you gently arch backward.

• 1 set x 10 reps
• Hold the position for 3 seconds

2. Cat and Camel:

Lubricates your spine and gets your spinal disks moving.

• 1 set x 2 reps
• Hold each position for 3 seconds

3. Lying Waist Twist:

Gives your obliques a good stretch and helps improve core stability.

• 1 set x 2 reps, alternating sides
• Hold the position for 10 seconds

4. McKenzie Extension:

Eases aches in your lower back. An ideal stretch for those who spend most of the day sitting.

• 1 set x 10 reps
• Hold the position for 3 seconds

5. Child’s Pose:

Stretches your spine, hips, thighs, and ankles.

• 1 set x 2 reps
• Hold the position for 20 seconds

6. Double Knees-to-Chest Stretch:

Helps ease tight and aching muscles around a strained facet joint.

• 1 set x 2 reps
• Hold the position for 10 seconds