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what are some non-yoga exercises that can help with back pain

Non-yoga exercises that can help with back pain include stretching routines specifically designed for the lower back. These exercises focus on improving flexibility, reducing pain, and strengthening the muscles around the back. Some effective non-yoga stretches for back pain relief include:

  1. Rolling the Knees: This exercise involves rolling the knees from one side to the other while lying down, which can help improve movement in the back.
  2. Bridge Pose: Lying on your back, bend your knees and lift your hips off the ground, holding the position for 30 seconds. This pose helps release tension in the low back and strengthens various muscles.
  3. Forearm Plank: From a push-up position, lower onto your forearms directly under your shoulders, engaging your core and holding for at least 30 seconds to strengthen the muscles around your low back.
  4. Pigeon Pose: Starting in Downward-Facing Dog, bring one knee towards your wrist and lower into a pigeon pose to open up the hips and relieve lower back pain.
  5. Half Lord of the Fishes (Ardha Matsyendrasana): This seated twist posture helps improve posture and spinal mobility, benefiting those with lower back pain.

These exercises aim to increase flexibility, reduce pain, and strengthen the muscles supporting the back, providing relief from back discomfort without involving yoga practices.

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