Simple ways to relieve from lower back pain

 1. Never Sleep On Back : 

Yes, you heard it right . You should stop sleeping flat (on back) because the shape of our backbone is not naturally flat . 

2. Twist your back :

Never allow your back to be frozen . Sitting in a chair continuously more than 2 hours is dangerous . Even it is urgent , stand-up on the same place twist upper body right and left . 

3. Push ups:

Yes , push-ups warms up our back and gives us instant relief you may also apply any ointment and push-ups to make that work more effectively .

4. Massage:

I believe massage for the lower back is must . If it is not possible daily you may do weekly . Better to apply olive oil or thik castor oil to massage.

5. Yoga:

Bhujangasana (Cobra pose) - we need to bend on stomach and with the help of both hands stretch the face with neck upper and behind . 

Gokhruasana (twist)- we need to sit , fold one leg and twist the back by looking at opposite directions. 

6. Never bend to front:

Yes , strictly avoid bending to the front.  If anything has fallen sit slowly and get that . Do not bend .