7 best at-home exercises to build muscle and relieve lower back pain

Lower back pain is a problem for many people. For some, back pain occurs due to poor posture or weak muscles. Strengthening the back will help relieve lower back pain and decrease the likeliness of injury.
It can seem like a daunting task to exercise a part of the body that is in pain. However, in most cases, it can help curb problematic symptoms. Let's take a look at simple exercises that may work for you. 
1. Knee-t0-chest stretch
To stretch the lower back, try the knee-to-chest stretch According to Web MD, you should start out on your back with your knees bent. Pull each knee up toward your chest one at a time. As a final move, bring both knees toward your chest simultaneously. Be sure to tighten your abs and press your spine down on the floor for proper form.
2. Hamstring stretch
Your hamstrings can impact your back health. An article from Breaking Muscle says that the best way to perform this move is to lie on your back with one leg extended and the other leg pressed toward your body. Use a strap to pull your leg even closer to your chest for a deeper stretch. 
3. Butterfly pose
The butterfly pose is a great way to stretch and strengthen back muscles. According to an article from Popsugar, you should start by sitting on the floor. Next, you should bend your knees and bring your feet together. Lean down and try to extend your knees to the floor. Make sure to breathe and hold the pose for at least 30 seconds. 
4. Bridge 
If you want some relief for your strained back, you should complete this move described by Web MD. Start on your back with your knees bent. Keep your feet on the floor as your raise your hips in the air. Make sure that your shoulders and head remain on the ground. 
5. Pigeon 
Awaken your back muscles with the yoga pose called the pigeon. Popsugar indicates that the proper form for this move is to sit with your right knee bent and your left leg extended. To really stretch your back you should reach upward and allow your body to slightly bend into the stretch. 
6. Leg up the wall
This simple exercise can do wonders for your lower back. According to an article published on Popsugar, the move is very simple. Lie with your back on the ground and your buttocks pressed against the wall Swing your feet upward and hold. This move relaxes the lower back muscles and helps move fluid from your ankles. 
7. Lower back rotations 
Lower back rotations can relax tight muscles in the back. To do this move, lie on your back, pull in your knees and rotate from one side to the other. Make sure movements are slow and deliberate so that you do not cause injury. Do not focus on popping your back, but rather try to make movements more fluid. 
Ready to try out these moves? Share with your friends to see if they can get some relief too! 

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