Increase the strength of the lower abdomen and lift the legs on your back until the thighs are perpendicular to the abdomen and the calves are at right angles to the thighs. Lift your thighs vertically as far as possible until your hips are slightly off the ground, but your back can't leave the ground.
Pull your back down, lie flat, bend your knees, hold your knees tightly with your hands and move to your shoulders, so you can pull your waist. Repeat this action.
Stretch your back and support the ground with your hands and knees. Keep your left arm and right leg straight horizontally at the same time, keep this posture for 5 ~ 10 seconds, and then retract your hands and feet. Keep your body still. Then do it on the other side.
Pull the hip muscles to lie on your back, lift your legs and put one leg on the knee of the other. Hold your thighs with both hands, and pull your knees and feet in the direction of your chest until your hips and thighs feel pulled. Hold this position 10 second. Repeat this action.
Exercise shoulder muscles, kneel down, land on both knees, lower your head and close your jaw until a double chin appears. Lift your arms to both sides, then bend your forearms behind your head so that your elbows are at right angles. Then pull your head, hands, elbows and upper arms down to your waist and abdomen and keep your muscles tense for a few seconds.
How's it going? Do you think it is useful? As long as we persist in doing it, I believe that the problem of low back pain will definitely leave us as soon as possible.