It’s the tough reality most of us have to face when it comes to dealing with pain. Whether it’s a broken bone, sprained tendon, or simply muscle soreness, physical pain is regular and recognizable to us all. Lower back pain is one of the most common forms of pain we deal with. When we wake up in the morning, we may feel the agony of our lower back, and it makes it harder for us to get out of bed. When we sit in chairs for long hours of the day, we may feel the acute, sharp pains in our lower back that make every minute longer sitting down more unbearable. As painful as it even sounds, there are solutions to dealing with and reducing lower back pain. Don’t believe me? Here are 5 exercises that prove otherwise!

1) Bent-Knee Lying Twist

1. Lie on your back on the floor, with your arms extended out to the sides.
2. Raise your legs and bend your knees, so that your thighs are perpendicular to the floor, and your legs are parallel to the floor.
3. Lower your legs to your left side, until your left thigh is flat on the floor. Keep your knees bent.
4. Then, rotate your legs over to your right side, until your right thigh is flat on the floor. Keep your knees bent.
5. Repeat Steps 1-4 10 times.

2) Cobra Stretch

1. Lie face down on the floor. Keep your legs straight.
2. Press onto the floor with both hands.
3. Put your shoulders slightly back.
4. Focus on your abs. Push yourself up by your hands until your elbows are straight.
5. Hold the pose for 10 seconds.
6. Repeat Steps 2-5 10 times.

3) Static Back with Chair

1. Lie on your back on the floor. Bend your knees so that they are bent at a right angle on a flat chair.
2. Stretch your arms to the side.
3. Relax your lower back.
4. Hold the pose for 10 minutes.

4) Hamstring Stretch

1. Lie on your back on the floor. Keep your legs straight.
2. Keeping your legs straight, raise your right leg as high as possible off the ground.
3. Raise it until your leg is perpendicular to the floor, or until you cannot stretch any further.
4. Raise your arms and try to touch your right foot.
5. Hold the pose for 10 seconds.
6. Lower your right leg back to the floor.
7. Raise your left leg until you cannot stretch any further.
8. Raise your arms and try touch your left foot.
9. Hold the pose for 10 seconds.
10. Lower your left leg back to the floor.
11. Repeat Steps 2-10 10 times.

5) Partial Crunches

[s

1. Lie on your back on the floor, with your knees bent and feet flat on the floor.
2. Cross your arms over your chest.
3. Focus on your abs. Raise your shoulders off the floor.
4. Hold pose for 2 seconds.
5. Lower your shoulders back onto the floor.
6. Repeat Steps 3-5 10 times.

Please SHARE this with your friends and family.

Share on Facebook

Share this article

By Patricia Lynn

[email protected]

Patricia Lynn is a senior writer at Shareably. Patricia is based out of San Francisco and can be reached at [email protected].