This is not an easy exercise but it is good for back pain

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Fix your shoulders and head on the mat in one position and place your arms along your body. Raise your pelvis and hold in the top position for  seconds. Child's pose . Sit relaxed with your arms under your shoulders and your palms on the floor. Knees are under the hips. Now slowly stretch your arms forward sliding your palms along the floor. Gently and slowly sit with your hips on your heels lowering your head to your knees. Stay in this position for  seconds. Arc turns . Lying on your back spread your legs shoulder-width apart.

Keep your limbs straight. Try to slowly lift your pelvis off the floor and arch. . Bent leg raise . The main thing in this exercise is not to let your lower back bend. Concentrate on keeping it pressed to the floor. Slowly raise your knees bent towards  Benin WhatsApp Number your chest. Hold the final position for a couple of seconds and return to the starting position. Pulling the knee to the stomach . In the same position with a straight back alternately pull your legs bent at the knees towards your stomach.

Grasp your leg and press your head for greater effectiveness of the exercise against back pain. Starting position – standing Raising arms and legs on all fours . Get on your knees and place your hands on the floor your body should be parallel to the mat. Raise your right arm straight forward and your left leg back. Rock back and forth for  seconds and then perform this exercise on the other leg. Exercises with a chair . Kneel down with a chair or stool in front of you. Keep your back straight and extend your arms in front of you so that they lie on the seat and touch the back.