If you suffer from lower back pain, these exercises will give you relief. Most of us stay in bed when we get lower back pain, but research shows the best way to get rid of it is by combining cardio, strength training, and stretching two to three times a week. As we'll discuss later, gentle stretching means slow, light stretches and it's a quick way to relieve back pain. Jamie Costello, fitness director at Pritikin Longevity Center and Spa, recommends five back stretches when you have a pain episode next time.

Answer this question: Does your lower back pain stop you from working out?

Yes or no.

- Some tips to keep in mind before starting these stretches:

1 - Hold each stretch for at least 10 seconds. Better to increase to 30 seconds because longer holds boost the pain relief benefits.

2 - Costello advises relaxing and playing calm music during stretching. Avoid rushing so you get the best results.

3 - Breathe well while stretching. Focusing on deep breathing helps you deal with stretching more easily and get rid of discomfort.

First stretch: Child’s Pose

This stretch is a common yoga pose that really helps stretch muscles that get tight and cause pain in the lower back.

How to do the stretch:

Start in a table position. Put your palms on the floor and knees on the ground, with hands right under your shoulders and knees right under your hips. Stretch your arms forward keeping your palms on the floor. Slowly move your hips back towards your heels, dropping your chest and head between your arms, and stretch your arms further forward. You can put a pillow under your belly to adjust the stretch and avoid overdoing it. This supports you a bit and reduces the stretch in your lower back muscles. Stay in this position for 20 to 30 seconds or more.

Second stretch: Cat/Cow Stretch

This stretch is dynamic, moving the lower back muscles in two directions. It helps release tight muscles and ease pain.

How to do the stretch:

Start in a table position with your palms on the floor and knees on the ground, hands right under shoulders and knees right under hips, keeping the spine parallel to the floor. Then arch your back by rounding the middle of your back between the shoulder blades, like how a cat stretches by arching its back. Hold for five seconds, then relax and let your belly drop down as you gently curve your lower back, staying for another five seconds. Repeat these movements for 30 seconds or more.

Stretch 3: Supine Twist

This stretch helps lengthen and strengthen the lower back muscles, especially those tight muscles causing pain.

How to do the stretch:

Start lying on your back with knees bent and feet on the floor. Spread your arms out sideways in a T shape. Keep your shoulders on the ground as you gently twist your knees to one side. Hold for 20 to 30 seconds, then bring knees back to center. Repeat on the other side for the same time. If it feels too intense, put a pillow under your knees when twisting to one side.

Stretch 4: Knee-to-Chest Stretch

Like the other stretches here, this one lengthens tight lower back muscles.

How to do the stretch:

Lie on your back with knees bent and feet flat. Place your hands either over or under your knees. Gently pull your knees toward your stomach. Hold for 20 to 30 seconds. Try rocking your hips gently while holding your knees, moving up and down and side to side to massage your lower back muscles. Then return to the starting position.

Stretch five: The Pelvic Tilt

When we have lower back pain, we might feel the whole pelvic area can't move. This stretch helps gently bring movement back to this area.

How to do the stretch:

Lie on a yoga mat with knees bent and feet on the floor. Try to relax your back while keeping it neutral (you should feel a slight curve under your upper hand when placed under your back). Activate your core muscles then press your lower back flat to the floor by tilting your pelvis upwards slightly. Repeat 12 to 15 times.

Stretch six: Supine Figure 4 Stretch

This classic yoga pose helps open the hips enough to massage the lower back muscles. Hillary Wright, a trainer and continuing education director, says this stretch helps extend the outer glutes piriformis muscles, which helps loosen the lower back.

How to do the stretch:

Lie on your back on a yoga mat with knees bent and feet on the floor. Lift your right leg, bend the right foot, and place the ankle over the left thigh. If this is enough, stay here. You can also pull the right knee behind the left thigh more for a deeper stretch. Hold for 10 to 15 breaths, then switch sides.

Stretch number seven: Reclining Hand-to-Big Toe Stretch,

(Supta padangusthasana)

Here we talk about tight hamstrings and adductors which are the inner thighs also linked to lower back pain. This stretch targets that area and helps ease muscle pain really well.

How to do the stretch:

Lie on your back and lift your right leg toward your face. Clasp your hands behind your thigh or calf. The stretch depends on your feeling of tightness in the hamstrings. Keep your left leg straight on the ground. Your head and shoulders should stay on the floor. Hold your foot for 10 breaths. Now keeping your other leg on the floor, slowly lower your right leg down. Don’t lift the opposite leg as you lower the right one.

Stretch number eight: Cow-Face Pose (Gomukhasana)

This pose stretches the outer glutes which can cause lower back pain.

How to do the stretch:

Sit down then wrap your left heel around your right thigh from the outside so your knee is right in front of you. Bring both knees together in front so they are straight in front of you, with your feet on each side. Your toes point back. Keep your spine long by sitting up straight or adding a slight curve to the spine to increase the stretch.

Stretch nine :- Bridge Pose

This pose loosens the sacrum bone allowing tension and tightness in lower back muscles to release and eases pain.

How to do the stretch:

Lie on your back, bend your knees and keep your feet flat on the ground. Make sure your feet are hip-width apart and your heels are close to your glutes. Press your feet down and lift your hips up. Try to create a gentle bend around the sacrum bone and lengthen your sitting bones towards your knees. Hold for 30 seconds.

Stretch ten :- Forearm Plank

Plank is one of the most important stretches. This version of plank activates your core which helps reduce some pressure in your lower back muscles by strengthening the muscles around it.

How to do the stretch:

From the top push-up position, drop your forearms on the mat right under your shoulders. You can either clasp your hands or keep your forearms parallel, whichever feels better for your shoulders. Activate your heels by slightly bending your knees, alternating feet without letting your knees touch the floor. Keep this up for at least 30 seconds, up to a minute.