Do you sit a lot and suffer with back pain? If so, there are a few exercises you can do. Here are three exercises you can do for lumbar support and general back support.
The bottom to heels stretch helps mobilize the spine and it stretches the spine. What you want to do is get on all fours and keep your knees under your hips and keep your hands under your shoulders, but make sure your elbows don't lock up. Then you want to move your bottom backwards, but make sure you maintain the curve in the spine and then hold the stretch, breath in deeply and then return your body to the starting position. Do this for a total of 10 times.
This is another exercise that mobilizes and stretches the spine. Lie down on your stomach and use your elbows to prop yourself up. Then you want to arch your back up, but make sure you keep your beck long. Your stomach muscles should stretch as you arch backwards. Make sure you take a deep breath and hold it for up to 10 seconds before going back to the starting position. Do this a total of 10-12 times and feel free to do it a few times per day.
This stretch is great, and it is easy to do. You want to get on your back and lay flat, but make sure you keep one knee bent. Take a towel and hold it under the ball of the foot and then start moving your knee so it straightens out and then pull back on the towel. The back of your leg will stretch, and then you want to hold the stretch for about 20 seconds. Perform this four times each leg. Both your lower back and the back of your legs should feel good after doing this exercise.
Hamstring stretches, back extensions and the back to heels stretch can help you with back pain. If you do those exercises a few times per week, then your back may end up feeling better.