A lumbar strain is a stretch injury to the ligaments, tendons, and/or muscles of the low back. Pain in the low back can be a result of conditions affecting spine and intervertebral discs. This problem is usually caused by improper sitting and standing, gaining weight and stress. Before the pain gets worse, sleeping on your side, putting pillows between your legs, exercising, avoiding lifting heavy objects, losing unnecessary weight will help a great deal. If the pain persists for more than 2 weeks, visit a doctor as soon as possible as it may be a symptom of a more complicated disease.
Some light exercise you can do at home
1. Child’s pose
This exercise is very useful in stretching our body. Do this exercise after waking up in the morning and before bed at night for 10 seconds.
2. Laying on your side and lifting your legs
Its is a good exercise for strengthening the spine and stomach muscles. You can do this for 20 seconds
3. Cat cow pose
This is an exercise that relives lower back pain. It also helps with menstrual pain. One exercise session is done by repeating each move up to 10 times.
4. Laying on your back and folding your legs
This very much helps our body to burn unnecessary fat. Do this multiple times for 10 seconds each
5. Laying on the stomach and lifting legs
Our stomach muscles and lower back are strengthened and relaxed by this exercise important exercise. Lift one leg after the other and do it 10 times.
6. Cobra pose
This exercise is done by Lifting your head up while laying on your stomach. Start steadily and do it 5 times in a row for 10 seconds each.
Note: While doing these exercises don’t forget to drink water and constantly take deep breaths