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2. Raise your legs about 10-15 cm above the ground.
3. Stay in this position for a few seconds and place your feet on the ground.
4. Repeat 5 times.
Exercise #3
1. Lie down with your legs extended.
2. Extend the tip of the right leg toward the floor and bend the left knee.
3. Grasp the knee with both hands and pull it towards the chest.
4. Hold for a few seconds, release and repeat on the other knee.
Exercise #4
1. Sit on the mat and spread your legs in front of you.
2. Reach your hands towards the fingertips and try to touch them.
3. If you can’t touch your toes, don’t force yourself.
You shouldn’t feel pressured.
Just try to bend as low as possible.
4. Repeat 10 times.
This series of exercises has many benefits.
But most importantly, it relieves tension in the lower back and hips.
Besides, it won’t take long.
4. Stretch the glutes
1. Sit on the mat, bend your knees and place your feet on the ground.
2. Lift your legs in the air, cross them and grab them with the opposite hand.
3. Pull the legs as close to the body as possible.
4. Stay in this position for 1-2 minutes.
5. Release and repeat on the other side.
Back pain may be related to the glutes.
You include them in many movements without realizing it.
This is a great exercise to release tension in this area.
5. Find the acupressure points
Acupressure points are specific points on your body that are connected to different parts of the body.
If you apply light pressure on these points, you can get rid of the pain.
Low back pain is no exception.
The points associated with this part of the body are located on the knees and you can find them right in the middle.
Press these points and apply pressure for 2-3 minutes.
Breathe deeply during this.
Thanks to this acupressure technique, the tension in the lower back will be released and you will feel relief.
6. Sit on a tennis ball
1. Sit on the mat, spread your legs and place a tennis ball under your butt on one side.
2. Move the body back and forth until you find exactly where the pain is.
3. When you find this spot, bend the knee of the same leg and place your ankle on the knee of the other leg.
4. To find balance in this position, place your palms behind you and support yourself on your hands.
5. Hold this position for 1-2 minutes and then switch sides.
The tennis ball helps to release tension in the gluteal muscles, which helps to relieve the lower back and improves blood flow to that part of the body.
Continued on next page
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