Learn tai chi and qigong techniques to relieve and end your lower back pain, and practice massaging your lower back to improve circulation and mobility.

Learn the hula hoop movement to circle the pelvis and release back tension. Keep the feet fixed, arches alive, and progress from small to large circles to warm lower back.

Practice hula hoop movements in small, medium, or large circles to benefit your lower back, keeping your feet glued to the floor and breathing deeply through the nose.

Increase heart rate by walking to warm the muscles before stretching, easing lower back pain. Walk like a warrior, move arms with varied intensity, breathe deeply, and visualize nature.

Learn the rainbow stretch on a chair or standing to lengthen the spine with lateral, rotational, and upward movements, opening five angles safely.

Explore a flexible stretch progression for lower back relief using chair-to-chair or floor positions, targeting groin and outer hips, with exercises at beginner to advanced levels and 80 percent effort.

Learn the heron stretch, an easy balance and strength exercise for lower back relief, performed with leg height variations, pelvis alignment, and a two-to-three minute hold with support and deep breathing.

practice the chair twist to relieve lower back pain through tai chi and qigong movements.

Learn floor twist as bed or floor alternative to chair twist, with trunk fixed or legs moving to stretch lower back’s soft tissue from bottom up.

Coordinate nasal breathing with chair movements, inhaling down and exhaling up, performing 10 repetitions per posture for beginners, then 20 daily, or 30 three times a week for advanced.

Practice the vitamin l stretch laterally to the left and right across beginner to advanced levels, choose one level or 80 percent effort, and progress on both sides.

Practice the advanced 'Heron' stretch with the three musketeers, shown at three levels using a yoga block. Start at 80 percent effort on one level and progress over time.