4 Simple Exercises You Can Do to Deal with Back Pain

Nowadays, many people experience back pain as a result of a variety of problems that can develop over time. However, how can you relieve the pain from your back? Some exercises can improve the state of your back and remove all that pain, including:

1. Piriformis Stretch

How to perform this exercise? First, lay on the back with bent knees and flat your feet on the ground. Put the right ankle on the left knee while pulling the left thigh towards the chest. Remain in this position for half a minute and then repeat the same method with the opposite side. You probably feel the stretching of the lower back and buttocks and reduced pain in the back.

2. Seated Hip Stretch

Outstretch your legs while bending your left knee and crossing it over your straight leg. Then remain with a straight back, tugging your left knee towards the chest. Keep in this position for 30 to 60 seconds and then change the side.  

3. Pigeon Pose

Sit in a dog pose, bringing your left knee forward and bending it outward to keep the shin on the floor. The right knee needs to be stretched backward for about 5 to 10 breaths. Then change the side.

4. Self-trigger Point Therapy

Take some tennis or lacrosse ball to place the pressure on the lower back. Place the ball on the point of pain and press in against the flood. Remain in that position for 30 to 60 seconds then change the position.