These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle.
SLR : stands for straight leg raise . bend one knee and take another knee up straight till the level of another knee and then put it down , later on you can even add a hold to it of 5-10 sec as per comfort .
Bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time.
Single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 5-10 seconds and do it three times on each side. Next, bring another knee to your chest, and hold it for 5-10 seconds doing it three times.
Trunk rotation ; stretches on your back with your knees bent in hook lying. Gently rotate your bent legs from side to side. You can hold them on each side for 3-5 seconds or you can continuously rotate them back and forth. Again, try to keep your lower back on the ground. You can start off with 10 and work your way up to 20-25.
static glutes: try to squeeze your buttocks inside and hold it for 5-10 sec and release . for better understanding you can even place both your hands on buttocks and get feedback.
Bhujangasan : by placing both hand under shoulder put pressure on them and lift your torso up till the belly , make sure that your lower abdomen rests on floor . hold for 5-10 secs and rest down
you can add breathing pattern in this
by inhaling while going up
exhaling while going down !
Prone hip extension : take your leg straight up from hip and keep your knee straight dont bend it and bring it down .
while doing same make sure that your body is not tilting and you are not stressing the spine and upper back!
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Recommended Reading >> bit.ly/32kRpzw
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