Lie on your stomach on the mat. Place your hands next to your chest and while breathing in, lift your chest up. Try to raise the upper part of the body as much as possible and stay in this pose for five seconds.
This exercise reduces cramps and stiffness in your lower back muscles. Lie on the ground, bend your knees and keep your feet flat on the ground.
Support the wall with one hand and hold one leg behind you with the other. The leg should be bent at the knee. Try to match the feet with your hips.
Extend your legs straight and sit on the floor. Fold a towel under the heel and keep it. Now slowly lean forward and join your stomach with your thighs. Keeping your back straight and holding the towel, stretch the hands forward so that your stomach meets the thighs.
This exercise gives a good stretch to your waist, which will help reduce pain and loosen up the muscles. Lie on your back and bend your knees. Keep the feet flat on the floor, keep your arms by the side of the body.
Select an open space. Now place your hands and knees on the floor. At this time your face should be towards the ground. While balancing your body, slowly extend one leg straight back. Stay in this position for 10 seconds.