COMBAT BACK PAIN 

5 MORNING EXERCISES TO IMPROVE POSTURE AND CURE BACK PAIN

Back pain is common, often relieved by exercises that stretch and strengthen supporting muscles. Begin with few repetitions, then increase as comfort grows. 

Here are some morning exercises to improve posture and cure back pain

Knee-to-chest stretch

Lie on your back, knees bent. Pull one knee to your chest, tighten belly, press spine. Hold five seconds. Repeat with the other leg, then both. Do twice daily.

Lower back rotational stretch

Lie on your back, knees bent, feet flat. Roll knees side to side, holding 5-10 seconds. Repeat 2-3 times, morning and evening.

Bridge exercise

Lie on your back with bent knees, tighten your belly and buttocks, raise hips, hold for three breaths, return, and repeat up to 30 times.

Cat stretch

Kneel on hands and knees, arch your back, then sag towards the floor while lifting your head. Return to start and repeat 3-5 times daily.

Shoulder blade squeeze

Sit upright on an armless chair or stool, squeeze shoulder blades together for five seconds, then relax; repeat 3 to 5 times daily.