Stretching is the best help for lower back pain. Manage to try this and practice it, safe and natural.
These 7 stretches are completed in 7 minutes and is amazing and useful. They stretch every part of the back and remove pain and discomfort.
The 7 stretches
1. Floor hamstring
Lie down, knees bent, feet on floor. Raise one leg and reach the leg with both hands. Hold 30 seconds, switch legs. As you hold, feel the burn in the back.
2. Spine stretch
Shoulders are flat on floor, cross one leg over other, lower the knee to the floor. Use opposite hand on top of the knee and stretch for half a minute. Switch sides and repeat again. Feel the stretch in the sides.
3. Knee to chest
Lay down, hold knee to the chest for 30 seconds. For more stretch, have the bent knee straight. To avoid chest pressure, put hands behind knee. This affects glutes and lower back
4. Piriformis stretch
Like the previous, with opposite leg crossed over. Ankle is past the knee. Pull knee to the head, hold 30 seconds, switch legs. Pull the knee to the head, hold 30 seconds, switch legs. This is felt in glutes too.
5. Hip flexors
Hands are above knee and stretched for half a minute. Back is straight, switch legs. This is for legs and hips.
6. Lie down quadriceps
For balance, lie on one side, grab the leg under the ankle, pull this to the butt for half a minute. Switch legs. This is felt in quads.
7. Back stretch
Find a table, height is waist to hold to, lean. Hold 30 seconds, pause and repeat. This affects the whole back.
Gently with these stretches, and talk to a doctor before this.