The way you walk, sit, sleep or do exercises and other activities can cause pain in your lower back. However, many studies claim that if you do stretching exercises, weight training and aerobics exercises 2 to 3 times a week, it can reduce lower back pain. Stretching exercises and simple stretches are great for reducing lower back pain because they help stabilize your upper body. For this reason, here we have brought four such exercises for you, with the help of which you can reduce the pain in the lower back. know 4 Exercise for Lower Back Pain.
4 Exercise for Lower Back Pain
Knee to Chest Stretch
Lie on your back and bend your knee and keep the other leg straight down. Now hold the bent leg with your hands and bring it towards your chest. Stay in this position for at least 20 to 30 seconds and then straighten your leg back. After this, repeat the same thing on the other leg as well. Doing this will strengthen your lower back and reduce stress and discomfort.
Baby Seat
First of all, sit in Brajasana and push your heels on your butt. Now lift your hands up and stretch the body by moving it down and keeping it on the ground. During this, try to touch your head on the ground as well. Hold the pose for at least 10 to 20 seconds.
Bridge Pose
First of all, lie down on the waist and keep your hands exactly on your side. Now bend your knees and keep the feet on the flat ground. Now keeping your waist straight, slowly move the hips upwards and for this you pull your stomach in a little and tighten the hips. Hold the position for some time and then bring the hips back to the floor.
Bird Dog
First come down on your knees and hands. During this, keep in mind that your hands should be in a straight line of your shoulders and knees should be in the distance till the hips. Now straighten your straight arm forward and the opposite leg backward and balance. During this, keep your spine and head in a straight line. After holding the position for some time, come back and repeat on the other side. Keep your back straight and hips level.
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