Lower back pain is a very common . This is because of a number of factors, bad posture, hunching over a computer, having babies, not exercising correctly etc. To manage this pain, improve our posture and overall muscle balance, we have to exercise the back muscles, below are some simple moves to help balance your back.
Stand hip width apart, draw small circles with your hips. 10 in one direction then 10 in the other direction.
Lie on your stomach, hands under your shoulder. Take a breath in through your nose and as you breathe out through your mouth, zip your stomach in and up- imagine you are trying to get a piece of paper between your stomach and the floor. Keep this hold in place through out as this engagement protects your back.
Imagine your legs sinking onto the floor and pulling away from you towards the wall. Squeeze in your hips and bum. As you exhale, start to lift your upper body initiating the movement from your lower back, your upper arms will come off the floor but keep your forearms and elbows on the floor. Pause at the top for a moment then, start to lay your spine down to the floor from your lower back. Picture a lizard as it goes up and down. You should feel this primarily in your lower back and secondarily in your arms. Do 10 reps moving slowly (it helps to count to 5 as you go up and 5 as you lay down).
Come into the child pose and stretch your back. Hold for a count of 30, taking deep steady breaths into your back
Now, we have to work the stomach muscles to keep the core balanced. Roll over to your back, legs table top. Bring your hands behind your head, keeping your stomach engaged, flex your upper body up from the floor.
Breathe in and as you exhale, bring your left knee towards your right elbow while pushing your right leg toward the wall in front of you. Come Rich, back to your start position and then go in the other direction, bringing your right knee to your left elbow and your left leg straight ahead of you. Do 10 reps on each side
Repeat the whole sequence 3 times making it all 3 sets. Love your body