We spend most of our lives sitting — at work, in the car, on the train, at home, or while we’re out eating and spending time with friends and family. Lower back pain is something that almost everyone has experienced at one point or another, regardless of age. Luckily, there are some exercises that can help prevent pain in the lower back, or relieve the symptoms if you’re already experiencing it.
1. A child’s pose
- Stand on all fours and stretch out your arms.
- Slowly move your buttocks down to your heels.
- Place your head on the floor and move your hands forward until your arms are straight. Stay in this position for 30 seconds.
2. A figure-four pose
- Lie down on the floor and bend your knees. The distance between your feet should be equal to the width of your hips.
- Bend your left leg, lift your right foot, and put it on your left knee. Embrace your left hip and slowly pull it toward your body.
- Your head and shoulders should stay on the floor. You should feel the stretching sensation in your right hip.
- Hold this pose for 30 seconds for each leg.
- Lie down on the floor and bend your knees. Move your legs to your right.
- Your left leg should be on the floor and your right ankle should be above your right knee.
- Put your arms near your head. Pull your right knee toward the floor. Remain in this position for 30 seconds for each side.
- Move your right leg forward and put your hands on the floor.
- Make sure that your right arm is to the left of your leg.
- Take a step with your right foot. The step should be as wide as your right arm.
- Then, without moving your arms, lean your hips forward in order to stretch the front part of the hips. Remain in this position for 30 seconds. Do the same for the left leg.
5. Leg spread
- Stand with your legs wide apart. Point your toes outward. Keep your back straight, your abs flexed, and move your shoulders down.
- Breathe out and slowly go down as if you’re about to sit on a chair. Move your knees to the side.
- Stay in this position for 30 seconds.
- Place your feet shoulder-width apart and make sure that your toes are pointed forward.
- Slowly breathe out and bend down, keeping your back straight and knees slightly bent.
- Relax and stay in this position for 30 seconds, then rise up slowly.
7. A cow’s head pose
- Sit on your buttocks and bend your knees.
- Move your right foot behind your left knee and put it on the floor to the left of your pelvis. Make sure that your knees are placed above each other.
- Lift yourself with your arms in order to maintain a straight position, and then go down while spreading your weight evenly. Stay in this position for 30 seconds.
8. Sitting twists
- Sit down with your legs straight. Then, bend your knees and put your left leg over the right one, putting it on the outer side of your right hip.
- Move your right foot closer to your right buttock.
- Bring the right elbow to the outside of the left knee as you twist toward the left. Stay in this position for 30 seconds and do the same for the other side.
9. A happy baby pose
- Lie on your back, exhale, and bend your knees toward your belly.
- Inhale and grip the outsides of your feet with your hands.
- Slowly open your knees a little wider than your torso. Then pull them toward your armpits.
- Make sure that your ankles are perpendicular to the floor. Stay in this position for 30 seconds.
Source : BrightSide