The heel dig bridging exercise works your hamstrings and the muscles around your hip. Do 8 to 12 repetitions. Do not continue with this exercise if it causes pain.
Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. At this point, your knees should be bent about 90 degrees.
From here, push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
Hold briefly, and then slowly lower your hips back down to the floor
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If you stretch your back every morning and evening it will help alleviate back pain. Try to touch the ceiling with your fingertips while keeping your shoulders back against a wall and your head kept facing forward. This gives instant back pain relief
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