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6 Exercises You can Do to Reduce Lower Back Pain

Seated Knee to Chest Stretch

This pose helps strengthen and flexibilization of glutes. Hold it for 15 seconds then repeat with other leg. If you have poor mobility, bring knee up only a few inches in start.

seated-knee-to-chest-stretch-1

seated-knee-to-chest-stretch-2

 

Single Leg Hamstring Stretch

Hold this position for 15-30 seconds and switch feet.

single-leg-hamstring-stretch-1

single-leg-hamstring-stretch-2

 

Spinal Stretch

Hold it for 10-15 seconds with each leg. It stretches your back and glutes & relaxes the spine. Avoid this if you have a major injury to your hips or knees.

spinal-stretch-1

spinal-stretch-2

 

Prone Back Extension

This pose makes your lower back healthy and strong. Stay in this pose for 10-15 seconds. Repeat 2-3 times.

prone-back-extension

 

Cobra Back extension

Prefer it slowly and smoothly in a suitable range of motion. Hold for 5-10 seconds at your highest extension point. Repeat 3 times.

cobra-back-extension

 

Child’s Pose

Do it with arms extended. Hold for 10-15 seconds and repeat 3 times.

child-pose-1

child-pose-2

child-pose-3

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