The imbalances in your core muscles can cause back pain. Core muscles include all the muscles from shoulders to hips. These exercises will help you increase the flexibility of your core muscles and diminish the imbalance between them so that they support your spine better.
Lie down with your face facing down. Extend your arms before you and raise your shoulders up. Hold this position for abut 30 seconds and then lower yourself. Repeat the exercise for 10 times.
Stand upright and curl backwards as far as you can until you feel strain. Hold your position for 3 seconds and return to your initial position. Repeat the activity 5 times.
Pulling knee to chest
Lie on your back and pull your one knee towards your chest with your hands. Hold for 30 seconds and bring back it to initial position. Now pull your other knee. Repeat it one by one with both knees for several times.
Sit down on your knees and cross your arms before your abdomen, now curl your body forwards but keep your head above the ground and hold it for 30 seconds. Resume initial position and repeat.
Start again by sitting on your knees and lean forward this time extending your arms before yourself. Keep your head above ground and hold for 30 seconds. Resume initial position and repeat.
Stand in an upright position and cross your arms across your abdomen. Now bend down and let your upper body’s weight stretch the muscles on your back. Hold the position for 10 seconds and repeat 20 times.
Stretch to foot
Sit and stretch your legs out and put your feet together. Put your hand on the ground and extend them forwards as much as you can. Hold your position for 30 seconds and repeat the exercise.
Lie on your back and bend your knees and put your feet flat on the ground. By not moving any part of your upper body, tilt your pelvis up. Gradually raise your vertebrates and lift your pelvis bone higher. Now lower yourself gradually and repeat the exercise. Remember to exhale while you lift and inhale while you lower yourself.
Lie with your face facing the floor and keep your face off the ground. Put your hands on the ground parallel to your shoulders and lift your chest up. Make sure you lift up with the help of your back muscles and not your hands. Now lower your one vertebrate at a time. Remember to exhale while you lift up and inhale while you lower yourself.