These exercises have a positive effect on the lower back. They are safe and help relieve lower back pain.

1. Child’s pose

Start on a table on all fours, with your palms directly under your shoulders and your knees under your hips. Extend your arms in front of you, placing your palms flat on the floor. Slowly move your hips back toward your heels, lowering your head and chest down while you extend your arms forward and reach the wall in front of you. If the stretch is too severe, place a pillow under your stomach to elevate it slightly and reduce the stretch in your lower back muscles. Stay in this pose for 20-30 seconds or even longer.

2. Cat pose

Start in a tabletop position on all fours, with your palms directly under your shoulders and your knees under your hips. In this position, your spine should be parallel to the ground. Then bend your back, stretching the middle of your back between your shoulder blades – similar to how a cat stretches, rounding its back. Hold this position for five seconds, then relax and allow your belly to drop down, gently arching your lower back and holding this position for another five seconds. Repeat these movements for 30 seconds or longer, writes prevention.com.

3. Twisting while lying down

This stretch helps to stretch not only the lower back, but also the gluteal muscles. It is also effective in improving the overall flexibility of the spine.

Start by lying on your back with your knees bent and feet flat on the floor. Stretch your arms out to the sides in a “T” position. Keep your shoulders off the floor while gently rotating both knees to one side. Stay in this position for 20-30 seconds, then return your knees to the center and repeat on the other side. If the stretch is too much for you, Place a pillow or stack of blankets under your knees as you turn to both sides.

4. Knee to Chest Stretch

Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands either behind your knees or directly under your kneecaps. Slowly bring both knees toward your chest, using your hands to gently pull your knees up. Hold this position for 20-30 seconds and try rocking your hips from side to side and up and down to massage your lower back, then return to the starting position.

5. Pelvic tilt

Start by lying on a yoga mat with your knees bent and feet flat on the floor. Try to relax your lower back, keeping it in a neutral position (this means you should feel a slight arch in your lower back if you place the back of your hand under your back). Activate your core muscles and then press your lower back into the floor, tilting your pelvis slightly upward. Repeat 12 to 15 times.