However, there is a natural and simple way to strengthen the spine and relieve back pain. The following 7 exercises will help you reduce or completely get rid of this painful issue:
Lean on the floor on the right knee, and try to stretch the leg behind. The left leg is supposed to be bent at the knee. Remain in this position for half a minute.
While lying on the back, stretch the right arm out to the side, at a right angle to the body. Then, try to stretch the left leg, in order to be straight. Next, stretch your right knee to the left, in a position that it almost touches your left hand. Remain in this position for 20 seconds. Repeat twice for both knees.
While lying on the back, bend the legs at the knee. Pull the left leg with both hands at the knee towards your torso. Hold for 20 seconds and repeat the exercise twice for both legs.
You need to lie on the back, bend the left leg at the knee and place the lower half of the right leg crosswise over the left thigh. At this time, the knee should be pointing out sideways at a right angle. Gently pull the left leg towards the head and remain thus for half a minute. Then, switch the position of the legs and repeat once more.
While lying on the back, bend the right leg at the knee, and stretch out the left leg above the head. Using both of your hands, pull it towards the torso, and hold thus for half a minute. Repeat twice for both legs.