Are you tried of getting lower back pain? Try these exercises and I'm 100% sure that you will start feeling better!
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General lower back pain exercises
General lower back pain exercises
If you have a general lower back pain, do these 10 exercises and then you will definitely start feeling better. Do this consistently for a few weeks.
This is the first exercise you need to do. This is the best starting point for lower back exercise
Double Knee Rotation
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This is the second exercise that you need to do. This will target your side lower backs including QL muscle
Single Knee Rotation-SKR
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This is the third exercise that you need to do. This will stretch your buttocks, hips and lower back
Single Knee to Chest Stretch
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Fourth exercise for your lower back pain. This will gently stretch your lower back
Double Knee to Chest
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This will relieve pain and tension in the piriformis muscle
Piriformis stretch
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There is a high chance that you're lower back pain is due to tight hamstrings. Stretch your hamstrings to feel better.
Hamstrings stretch
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Do this exercise to immediately relieve the lower back pain
Cobra pose
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This stretches your hips and back and very easy to do.
- Sit back on your heels, keeping your buttocks on your heels - Lean forward so your stomach touches your thighs - Rest your forehead on the floor or on your hands - Extend your arms in front of you with your palms facing down - Relax your neck and breathe deeply
Child's pose
At first pose like an angry cat. Stay in that pose for 10 seconds and then do the cow pose. Stay in that pose for 10 more seconds
Cat/cow pose
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This is a really great exercise that stretches your hip flexors. If you sit on your desk all day, then this is the must-do exercise for you.
TALL KNEELING HIP FLEXOR STRETCH
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Do this to relieve your QL muscle pain
Quadratus Lumborum Stretch
This one also helped me for my QL muscle
90/90 Stretch
Could be slightly difficult but this works too
Gate Pose
Another great exercise for QL
How to Do Triangle Pose
If normal triangle pose is too easy, try this :D
Extended Side Angle Pose
Fix your Pelvic Tilt, fix your posture! 🚶♂️💪 Stand tall, move better, and say goodbye to back pain!
Pelvic Tilt
Unlock your spine with a Spinal Twist! 🔄💆♂️ Improve flexibility, relieve tension, and feel amazing!
Supine Spinal Twist (Supta Matsyendrasana) in Yoga
