Lower back pain is the pits, no question about that! But I’ll bet you didn’t know that it’s also extremely unnecessary.

Alleviating back pain can be easier than you think. These 2 simple tips you can do at home show you how:

1 - Stand up straight with your feet shoulder width apart. Next, stand facing the side of an open door in your house and then grab the door knob or handle with both of your hands. Then, slowly begin to squat down as low as you can with both feet completely flat on the floor. Real easy now… Slowly move further and further away from the door until you’ve stretched as far as you can without serious pain.

Be sure to do this gently. It should not hurt severely, but feel like a really good stretch. Practice this until you can squat down and stretch your arms out without using the door.

This exercise is very much like a basic squat, except you are using a door for support. You should feel a really nice stretch in your lower back and hips. With practice you will be able to squat down and stretch your arms out in front of you.

2- Now, for the next exercise, lay flat on the floor. Put your arms to your side, and bend your knees up comfortably, shoulder width apart, with your feet flat on the floor.

Then, slowly begin to move your legs and knees up to your chest, while tightening your abdomen.

Don’t forget to breathe deep.

Lower your legs and repeat. Do 2-3 sets of as many repetitions as you can. Start with 10 repetitions per day then work from there. Practice these and your lower back pain will begin to diminish!

Drink plenty of water when you’re done!