Do the bridge exercise.
They're useful to improve flexibility, builds strength and relieves back pain. In its most simple variation, the bridge exercise is about creating a straight line from knee to shoulder. This will realign the spine and improves your posture.
How to do it:
- Begin by lying down on your back, then raising your knee as shown on the diagram above, making sure that you keep your feet as close as your body as possible.
- Push through your heels to lift your back off the ground, aiming to create a straight line from your thighs to your torso.
- Hold this position for at least 5 seconds, then slowly release before repeating. Allow your lower back to hover over the mat instead of resting it. This will increase the intensity of the exercise and challenge your core.
By applying pressure through the heels and stretching the hamstrings, the bridge pose can strengthen and relieve pain in the lower back without adding unnecessary weight.
Aside from exercising, find out the root cause of your back pain (it could be inflammation related) and adopt a healthy lifestyle that includes proper dieting, simple workouts, better sleeping habits and use natural remedies that will help your back.