Can you get rid of persistent low back soreness and stiffness?

How to get rid of low back pain at home or at the office with gentle exercises. If low back pain comes from a bad ergonomic position at work, a soft mattress or poor sitting posture the pain will be persistent and the following exercise combination will help strengthen the lumbar region muscles as well as loosen up.



Exercise list:

Superman

Lie down on comfortable ground on your stomach and stretch legs

and arms. Lift up and hold for 15 to 30 seconds.



Kneeling low-back stretch

Sit gently back in your stance arms stretched before you hands on the floor. Gently stretch the lower back  and breathe deeply for 20 - 30 seconds.



Modified Superman

Again lie down on on your stomach and  place

hands right on your hip, stretch legs andl ift up

and hold for 15  to 30 seconds



Low-back Stretch

Follow once more with the Kneeling low - back

stretch. Hold for 15 - 30 seconds.



Superman lifts

Lie down on stomach and stretch legs and

arms. Gently lift and lower arms and legs for up

to  15 -  20  times.



Kneeling low - back stretch

Stretch the lower back for 15-30 seconds.



Cat Pose

With knees under hips and hands under shoulders

gently pull your abdominal muscles and tighten

glutes while slowly rounding your back upwards.

Hold for 10 to 20 seconds.



Cow Pose

Drop your stomach and gaze up toward the ceiling

and gently stretch your back from your tailbone and

finish with your neck for 10 to 20  seconds.



Kneeling Low-back stretch

Finish with 20 - 30 seconds of  stretching lower back.



Good luck with your exercises and health goals and thanks for watching!