The good news is relieving and correcting lower back pain doesn’t need to be complicated.
Here are three simple exercises that just about anyone can do at home and without special equipment.
1. Knee to Chest
Start by lying on your back with your feet flat on the floor and your knees bent.
Bring up one knee to your chest and hold for 15 seconds.
Return the knee to the starting position and repeat the process with the other leg and knee.
Do this 3 – 5 times for each leg, alternating.
2. Bird Dog
From the all fours position, lift and extend your right arm and left leg.
Hold the extended arm and leg for about 2-5 seconds.
Return the arm and leg to the starting all fours position and then extend the left arm and right leg for 2-5 seconds.
Keep alternating so each leg/arm extension is done 7 to 10 times.
Its important to not let your back arch downward and sag while in the starting pose and the extension.
3. Glute Bridges
Lye on your back with knees bent and only heals touching the floor.
Lift your hips until your hips, shoulders and knees make a straight line.
Hold for 3-7 seconds and repeat about 10 times giving yourself at least 5 seconds of rest in between.
While raising and lowering hips it’s important to keep your glutes activated at all times.
