Lexi? Williamson (British yoga lecturer and yoga instructor) usually only needs a few simple actions to relieve the tension of lower back muscles. For example, in supine posture, you can bend your legs on your chest in the morning, even when you are still lying in bed, so that you can relax your lower back. Several techniques introduced here are very suitable for relieving the discomfort of the lower back and maintaining the softness and mobility of the lower back. It also includes actions that can relax the hip flexors above the thighs and the muscles at the back of the legs, all of which help to relieve low back pain. I must emphasize again and again that if you have symptoms related to lumbar diseases (not ordinary muscle aches), please be sure to consult a professional doctor before doing any stretching exercise. Stretching exercise to relieve low back pain: hold your chest with one leg in supine position and hold your right leg in your chest with both hands. Keep your left leg straight and keep your knees on the ground. Then switch sides and repeat the same action. Hold for 20 seconds. Hold your legs on your back, put your hands around your legs in front of your abdomen, swing slightly from side to side, and lie flat on your head. Hold for 20 seconds. Pelvis tilt, supine. Bend your legs and keep your feet on the ground, and don't leave your hips during the whole process. Press down the back to make the pelvis lean back slightly, and then lift the lower abdomen to make the pelvis lean forward slightly. Repeat 4 times. Basic supine twist adopts supine posture. Bend your legs and put your feet flat on the floor. Stretch your arms to shoulder height with your palms facing up. Put your legs on the left side of the floor and relax. Then change sides and repeat the action. Lexi? Williamson (British yoga lecturer and yoga instructor) usually only needs a few simple actions to relieve the tension of lower back muscles. For example, in supine posture, you can bend your legs on your chest in the morning, even when you are still lying in bed, so that you can relax your lower back. Several techniques introduced here are very suitable for relieving the discomfort of the lower back and maintaining the softness and mobility of the lower back. It also includes actions that can relax the hip flexors above the thighs and the muscles at the back of the legs, all of which help to relieve low back pain. I must emphasize again and again that if you have symptoms related to lumbar diseases (not ordinary muscle aches), please be sure to consult a professional doctor before doing any stretching exercise. Stretching exercise to relieve low back pain: hold your chest with one leg in supine position and hold your right leg in your chest with both hands. Keep your left leg straight and keep your knees on the ground. Then switch sides and repeat the same action. Hold for 20 seconds. Hold your legs on your back, put your hands around your legs in front of your abdomen, swing slightly from side to side, and lie flat on your head. Hold for 20 seconds. Pelvis tilt, supine. Bend your legs and keep your feet on the ground, and don't leave your hips during the whole process. Press down the back to make the pelvis lean back slightly, and then lift the lower abdomen to make the pelvis lean forward slightly. Repeat 4 times. Basic supine twist adopts supine posture. Bend your legs and put your feet flat on the floor. Stretch your arms to shoulder height with your palms facing up. Put your legs on the left side of the floor and relax. Then change sides and repeat the action. The stretching action that is most beneficial to relieve and improve low back pain is sometimes not directly related to the back muscles. Instead, you can start by training the hip flexor muscle (iliopsoas muscle) above the thigh. Shortening and tightening of hip flexors will affect the normal arrangement of pelvis, and then compress the intervertebral disc. Squat lunge is the best choice for stretching hip flexors. If you are prone to low back pain, especially those who are sedentary at work, you can often do this action. Squat in a kneeling position with a low lunge, step forward with your right foot, put your hands above your knees, and then straighten your upper body. Push your hips forward and slowly squat into a lunge. Then change your feet and repeat the same action. Tight hind leg muscles and soft lower back pain will also bring inevitable pressure to the lower back, so I suggest you combine simple hind leg muscle stretching with lower back stretching exercise. Stretching the hind leg muscles is the most appropriate action to avoid bringing extra burden to the lower back when stretching the hind leg muscles. If the muscles in the back of your leg are tense, try to bend the leg raised above slightly, and there is no need to straighten the other leg below. Hold this position for 30 ~ 60 seconds, then change your feet and repeat the same action. The softness of hind leg muscles needs to be achieved through constant practice. It is best to train at least three times a week. Take the supine position and wrap the stretching belt around the sole of the left foot. If your hind leg muscles are tense, try to bend your right leg so that your sole is close to the ground. The left foot continues to reach the ceiling, and the knee is slightly bent. Then change your feet and repeat the same action. This article is taken from the latest stretching exercise encyclopedia 2 15 decision edition/Lexi? Williamson (British Yoga Lecturer and Yoga Instructor) /Flag