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Back extensions help relax back muscles and ligaments.
How to perform: Lie face down with elbows positioned under the shoulders and palms flat on the floor. Inhale, and as you exhale, push your body up with your arms, extending your elbows while keeping your hips relaxed. Hold the extended position briefly before slowly lowering yourself back down. Repeat this movement 5-6 times.
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Hamstring stretches can alleviate back pain by reducing tightness in the back of the thighs, which can put pressure on the lower back.
How to perform: Lie on your back and bend one knee. Wrap a towel under the ball of your foot. Straighten your knee and slowly pull the towel towards your head. Extend your leg, feeling a slight stretch in your hamstring. Hold this position for at least 15 to 30 seconds. Perform 2-4 times for each leg.
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The bird-dog pose is an exercise that strengthens the core, reducing back pain.
How to perform: Begin on your hands and knees, tightening your abdominal muscles. Lift and extend one leg behind you. Keep your hips level and hold this position for 5 seconds, then switch to the other leg. Repeat 8 to 12 times for each leg, trying to increase the hold time with each lift.
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The knee-to-chest stretch helps relieve lower back pain by stretching the muscles in the lower back and hips.
How to perform: Lie on your back with knees bent and feet flat on the floor. Bring one knee towards your chest, keeping the other foot flat on the floor. Keep your lower back pressed against the floor and hold for 15-30 seconds. Lower your knee and repeat with the other leg. Do this 2-4 times for each leg.
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The bridge pose can strengthen the glutes and core muscles, helping to stabilize the spine.
How to perform: Lie on your back with your knees bent and feet flat on the floor. Engage your core and glutes, then slowly lift your hips off the floor until your shoulders, hips, and knees form a straight line. Hold for about 6 seconds, then slowly lower your hips back to the floor and rest for 10 seconds. Repeat 8 to 12 times.
Bao Bao (According to WebMD)
Image: AI.
