Lying on your back on a rough hard surface, press your hands on your knees, stay in this position for 3 seconds. Return to the starting position within 2 seconds. Do not rush, do not make sudden movements.
Continuing to lie on your back, press your right hand onto your left knee for 3 seconds. Return to the starting position within 2 seconds and switch sides.
Continuing to lie on your back, put your hands on the floor and try to pull the buttocks off the floor. Hold this position for 2-3 seconds, return to the starting position, relax.
Staying in a supine position, press your knees to your chest, helping yourself with your hands. The spine is pressed to the floor.
Twisting helps to relax and relieve tension from the back. That option, which is shown here - the easiest kind of twisting, which helps with back pain. Do it for both sides of the body alternately.
You can relax well and just lie on your stomach. If you are able, then you can take the COBRA posture, if the pain is still quite strong, do not strain.
The slopes are very useful because they help relieve tension from the back. At first, do not try to lean too low, but the pain will go away, you will notice it immediately.
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