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By Onyekachi Kalu
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Lower back pain is one of the most common complains the hospitals get this days; this pain is being experienced by most people at some point in their life. Back pain is mainly experienced by sedentary worker and it can be caused by problems with the spinal muscles, nerves, bones, disc or tendos. Improvement of posture and lower back muscles strengthen can improve the health of your lower back. Use the below exercises to strengthen your lower back and improve the health condition of your lower back also work to improve your posture.

1. ONE KNEE TWIST: Start by lying on your back flat, fold your right knee into your chest using hands to press your knee into your chest and hold for 5 seconds. Exhale and with your left hand gradually lower your right knee to the left until it touches the floor beside your left leg and facing the right, spread your right arm to the right until it touches the ground hold for 10 seconds and alternate.

2. TWO KNEE TWIST: Lying on your back, fold your knee into your chest and spread your arms out at a T. Exhale and lower your knee to the ground on the right, make sure you keep your arms pressed on the floor. Hold for 5 seconds and repeat on the other side.

3. DONKEY KICK: Start in a table top position with your both palms and your knees pinned to the floor. In a slow and steady motion stretch your right leg to the back, make sure it is fully stretched and it is fully aligned with your back hold for 2 seconds and slowly fold your knee in until it touches your knee. Do this move 10 times before doing same with the other leg.

4. DONKEY KICK ARM STRETCH: This exercise is same with the donkey kick but in this case you will have to stretch your opposite hand forward while you stretch the opposite leg backward. Hold for 2 seconds before repeating and 10 times on each side before alternating.

Please feel free to ask us any question in regard to these exercises. Do these exercises as a circle for 3 sets, it will give you that strong lower back you desire.