Back extension exercise helps back pain and builds muscle

If you suffer from back pain, you're not alone. According to the American Academy of Pain Medicine, approximately 12% of Americans aged 20-64 complain of chronic back aches. According to WebMD proper stretching can not only help reduce back pain, but it can also keep discomfort from coming back in the future. 
Here are some back stretches you can try at home:
1. Single knee-to-chest stretch
Start on your back and bring one knee slowly up to your chest. With the resting leg, keep your foot flat on the ground or let your leg lay flat on the ground. Make sure your back is flat against the ground. Hold the stretched position for 20 seconds, then switch legs. Repeat 2-3 times.
2. Lying Knee Twist
Yoga Basics
Begin on your back with your back flat against the ground and place your legs flat on the ground. Bring a your left knee up into the air, and then gently place it over your right leg. The idea is to put your knee to the ground, but just go until you feel a gentle stretch. Hold for 15 seconds, then switch legs.
3. Yoga Cat / Cow
The yoga cat and cow are positions that will gently stretch your back. Start on your knees with your palms flat against the floor. Arch your back and hold for 15 seconds, then go back to rest. Repeat this 4-5 times. According to WebMD, this pose may help if you spend a long portion of your day sitting.
4. Cobra stretch
The cobra pose helps builds ab muscles, but it can also help strengthen your spine, according to WebMD. Start on your stomach and keep your hands under your shoulders. Straighten your arms and hold for 30 seconds. Try to keep your hips on the floor. 
5. Towel stretch
Do Restorative Yoga
Roll up a towel and lie down on top of it, letting it press against your lower back. Make sure to keep your shoulders and feet flat against the ground. You should feel a gentle stretch on your lower back.
Tip: Don't overstretch! Holding a stretch for too long or stretching too far can lead to injuries. Stretching should feel good!
If you know any other tricks to get rid of back pain, let us know! Make sure to share this post with your friends on Facebook!
Resources PainMed and WebMD

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