lower back pain

About Lifez

Lower back pain is common in adults of all ages. The problem seems to be getting worse as technology keeps us in chairs and in front of screens so many hours per day. However, there is good news. These five simple exercising stretches can easily relieve your lower back pain.

Lower Back Twist

Lie on your back with knees bent and feet flat on the floor. Extend your arms out into a T position. Now rotate your knees to one side until they touch the floor, keeping your shoulders on the ground. Hold this position for 20 seconds, then repeat on other side.

Knees To Chest

Once again, lie on your back with knees bent and feet flat on the floor. With relaxed muscles, slowly move one knee to your chest. Grasp that knee with your hands. Repeat with the other leg. This exercise can also be done with both knees to the chest at once.


Lie on your stomach with your legs out straight. Place the palms of your hands on the ground in front of you, shoulder-distance apart. Slowly push your body up until your arms are lengthened. Your hips should remain on the ground, your chest pushing forward. Hold and breathe deeply.

Cat And Cow

Get on your hands and knees. Take a long breath and upon exhale, push your spine up until it is rounded into a C curve. Hold, looking downward. Inhale again, then as you exhale, drop your stomach until your back is rounded, but concave, your gaze lifted. Hold again. Repeat.

Child’s Pose

Begin by kneeling with your big toes touching under you. Your knees should not be together however, but significantly apart. Lower your stomach until it is resting on your thighs. Your arms should be stretched fully and reaching straight above your head. Rest your forehead on the floor, and breathe.