Whatever the cause is, lower-back pain can disable you for however long it remains. It can even prevent you from doing your usual exercising regime or simply bending down to pick up something.Here are 4 simple exercises to help you reduce and eliminate the pain.
1. Piriformis Stretch
Lay on your back, bend your knees, and place your feet flat on floor.
Place your right ankle on your left knee and pull your left thigh toward the chest.
Hold for 30 seconds.
Repeat on the other side.
You should feel your lower back and buttocks stretching in this pose, which reduces the back pain.
2. Seated Hip Stretch
Sit down with your legs outstretched.
Bend your right knee and cross it over your left leg, which is straight.
Now keep your back straight and tug your right knee towards your chest.
Hold for 30–60 sec.
Repeat on other side.