Brief Answer:
Given list of exercises to develop lower back

Detailed Answer:
Hi there.

Thanks for the query.

You need to strengthen the lower back muscles. The following exercises can be done.

Lie on your back. Lift right leg up keeping knee straight to about 20 degrees and hold in that position for 10 seconds. Then bring right leg back down and lift left leg in same fashion. Repeat this cycle for 10 times each phase 3 times a day.

Lie on your stomach and lift your upper body up with the hands on the bed or mat. Hold this position for 30 seconds and then lie down again. Repeat this cycle for 20 times a day.

Keep your heel against a step with your knee straight off the right leg. Keep left leg on the ground. Bend your torso forward and touch the toes if the right leg without bending the knee. Repeat this for 20 times a day.

These exercises will strength the back and thigh muscles.

Apply hot packs to the painful regions on the lower back. Avoid lifting weights.

Do the exercises everyday and you will surely find excellent relief.

Thanks and regards.

Dr. Aashish Raghu

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