Relieves pressure on facet joints

How to do it:

1. Begin by positioning yourself on the floor on your hands and knees with your knees slightly wider than hips.

2. Turn your toes inwards to touch and push your hips backwards while bending your knees.

3. Once you’re in a comfortable position, straighten your arms forward and allow your head to fall forwards into a relaxed position.

4. Hold this position for 20 to 30 seconds.

5. Slowly return to the starting position.

6. Aim for 3 repetitions.

Strengthen the muscles of the lower back and abdomen.

How to do it:

① Begin by lying on your back with your feet positioned flat on the floor.
– Inhale and then exhale while you draw in your abdominal muscles and push your belly

② button towards the floor as you try to  flatten your lower back.
– Hold this position for 5 seconds.
– Aim for 10 repetitions of this exercise 

Strengthen the core and butt muscles which will help improve your posture and alignment.

How to do it:

1. Begin lying on your stomach with your forearms against the mat.

2. Engage your core and lift your body so that you are resting on your forearms and toes.

3. Hold the plank position for 30-60 seconds.

4. Aim for 2 to 5 repetitions of this exercise.

5. When you’re ready, increase the intensity by increasing the time you hold the plank in 10 second increments.

** Ensure to keep your back straight throughout the entire exercise.

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All Images and info come from:
https://backintelligence.com/exercises-to-strengthen-lower-back/
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