6 Simple Stretches to Relieve Lower Back Pain

4. Riding on the back + going to the “birch”

1. From a supine position, bend your knees towards your chest and wrap your arms around them.
2. Sway a little on your back in this position to relax your back muscles.
4. Then gradually raise your legs up, supporting your lower back with your hands.
5. Hold the bent-legged position for 10 seconds.
6. Then gently strive to straighten them.
7. Hold your straight legs for another 10 seconds.