Depending on its cause, lower back pain can be dull or sharp. Left untreated, the pain can even travel to the legs and knees. But whether it’s a dull ache or nearly debilitating sharp pain, a bad back can make your daily routine a serious struggle.
#1 – WALL SITS
- Stand two feet away from a wall
- Lean your back flatly against the wall
- Slowly slide down until your knees are bent whilst your back is still against the wall
- Hold for a count of 15
- Slide back up the wall to rest
- Shake your legs
- Repeat 8 to 12 times
#2 – PARTIAL CRUNCHES
- Lie on your back and put your hands behind your neck
- Tighten stomach muscles and raise your shoulders slightly off the floor
- Breathe out as you raise your shoulders.
- Lie with knees bent and feet flat on the floor. Your feet, tailbone, and lower back should always be in contact with the floor
- Hold for 5 seconds, then slowly lower back down
- You should feel a stretch along your back
- Repeat 10 times
- Over time, your back and stomach muscles with strengthen
#3 – PRESS-UP BACK EXTENSIONS
- Lie on your stomach with your hands beneath your shoulders
- Push up with your hands until your shoulders are off the floor
- For comfort, you may put your elbows on the floor directly under your shoulders and hold this position
- Ensure you feel a stretch along your back
- After several seconds, rest
- Repeat this method 3 times
