8 Most Effective Exercises To Reduce Back Pain

6. Bird Dog:


How to do it:

  • Stand on six (hands, knees, tip of feet) touching the ground, knees at hip height, your elbows a bit bent, your palms at width with your shoulders.
  • Keep your stomach tight but don’t move your back or twist your hip.On the count of three, raise opposite hand and leg horizontally and keep them there for three seconds.
  • Slowly and patiently, raise that time up to 10 seconds.
  • Add a motion of raising and lowering your opposite hands and legs, while keeping your stomach tight and your elbows locked.

7. Knee-to-Chest Stretch:


How to do it:

  • Lie flat on your back with your feet flat on the floor, knees bent. Using both hands, bring your left knee up and pull it into your chest.
  • Hold for five seconds. Return to the starting position.
  • Repeat with your right knee.

8. Standing twists:


How to do it:

  • Slowly twist round from side to side trying to look behind you.
  • Remember to keep your core tight by bringing in your belly button a squeezing your pelvic floor as you do this move.
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