Lower back exercises

Contents

1. Stretch from the bottom of the heel
2. rotary stretching exercise
3. reverse arms and feet lifting exercise
4. Back Stretch Exercise (Superman)

Stretching from the bottom of the heel This exercise works to relieve lower back pain, improve its flexibility and strength, and care must be taken daily, along with various activities, such as walking, swimming, or yoga, and this exercise is done by:

• Kneel on the four limbs, with the knees under the hips and hands under the shoulders.
• Maintaining straight back and neck, and not closing elbows.
• Slowly move the lower back towards the heels, and hold for one deep breath before returning to the starting position.
• Repeat the process from eight to ten times, taking into account stretching only as far as the person feels comfortable, and not exercising when suffering from knee problems.

Rotary stretching exercise 

This exercise can be done by following these steps:

• Lie on the back with the knees bent, and feet flat on the ground.
• Keep the shoulders staying firm on the ground, and wrap the bent knees together to one side.
• Hold for five to ten seconds, then return to the first position.
• Repeat the process on the other side.
• Repeat the exercise two to three times on each side, preferably one time in the morning and again at night.

Reverse arms and legs lifting exercise 

This exercise can be practiced by following these steps:

• Place the knees and hands on the ground, keeping them nearly by the width of the shoulders, with the hip bent at a 90-degree angle.
• Lift the right arm, left leg off the ground, keeping the back, and abdominal muscles steady.
•  Repeat the exercise for the other side by raising the left arm and right leg.
• Repeat the exercise ten to fifteen times for each side.
• Ensure that the head and back remain in the optimal position while moving, as well as keep the shoulders and hips steady.

Superman stretching exercise 

This exercise can be done by:

• Lie on the ground, with the face on the ground, with arms extended on both sides, and a towel can be placed under the front, to lift the front slightly from the ground.
• Tighten the abdominal muscles to support the back, then lift the chest and head off the ground, while maintaining the stability of the feet on the ground, and ensuring that the neck remains at the level of the spine.
• Return to the starting position, and repeat the process ten to fifteen times.
• Exercise strength can be increased by extending the arms forward and placing hands on top of the head.
• Take care not to lift the head more than (20-30) cm from the ground to avoid exposure to excessive stretching.
• The feet can be raised while the torso is raised in this exercise.

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