These exercises are the general methods of back (waist) pain (lumbago) treatments.
You should apply this exercises 3 times a day with 10 repetition.
You should apply this exercises respectively given order.
At the beginning dont overload your back.
After the exercise occurence of little and short term pain is not important.However, if the long term(more than 2 hour) and strong pain occurs ,apply to the doctor.

1 STRETCH MOVEMENT

a) Lie down on your back, hands are aside and legs are become straight.
Try to reach maximum point on shown direction wit your legs and hands.

Lower back pain exercise stretch movement

at the same position your hands try to reach the up side and your legs try to reach the downside.

back pain exercise stretch movement

b) Lie down on your back, bend your knees and step soole to the ground.
Grap one of your knee with your hands and pull back to your chest slowly. Stay like that 10 second then return to the first position. Do same thing for the other leg.

back pain exercise stretch movement

c)Lie down on your back, bend your knees and step soole to the ground.
Grasp two of your legs with your hand and pull back slowly to your chest at the same time. Stay like that 10 second and then return to first pozisition.

back pain exercise strectch movement

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2 ISOMETRIC WAIST EXERCISES

Posterior Pelvik Tilt
Lie down on your back to the flat ground, bend your knees and step soole to the ground. Stretch tight your stomach muscles and press your waist to the ground.Count till 10 then release.
back pain posterior pelvik tilt isometric exercise

back pain isometric exercise posterior pelvik tilt

Anterior Pelvik Tilt
Lie down on your back to the flat ground, bend your knees ans step your soole to te ground. Stretch tight your stomach muscles and raise your waist to up.c**t till 5 then release.

back pain isometric exercise anterior pelvik tilt

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3 STRENGTEN STOMACH MUSCLES EXERCISE
a) Lie down on your back then raise your head till 5 - 6 finger range.Count till 5 then release.

back pain strengten stomach exercise

b)Lie down on your back, bend your knees and step soole to the ground.Reach out with your two hands without backup of your knees till head, back, blade bone are raise.
Repeat movement with right and left side
back pain exercise strengten stomach muscles

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4 MOBILISATION EXECISES

Cat - Camel

Get crawling position. Drag your head to your chest, make a hump ,count till 5 then raise your head and get the position shown on the picture.

back pain mobilisation exercises cat camel

back pain mobilisation exercise cat camel

Lie down on your face to the flat ground, your arms will be shown on the picture.Raise your chest count till 5 then release.