There are many exercises that help in relieving lower back pain. But few are simple and effective. In this article, there are specifically 2 simple exercises that can be done at home without any equipment and yet effective.

Most of the time, the lower back pain is caused by either the spinal disc problems or the sciatica. This pain can be rather irritating because it causes aches and discomfort at the critical areas that affect your movement. At times it can be so painful that you can neither sit nor stand but to lie on one side which will ease the pain temporary.

There are some simple to follow exercises that can be done at home without any help and the steps are simple to remember. No special equipment is needed except for an exercise floor mat and a small pillow or a rolled towel.
The following exercise will help to increase the flexibility and range of motion, alleviating disc problem and sciatica. The following steps are for Press-Ups on Elbows exercise:

1. Lie facedown on the floor, with your hands just beside your head and elbows on the floor.
2. Keeping your back relaxed and your hips on the floor, slowly raise your upper body by pressing up on your elbows. Hold for 10 seconds. Repeat the steps for another牋?10 times.

Another exercise that can be done is the Alternate Arm and Leg Extensions exercise. Follow the steps?listed below:

1. Lie on the floor facedown, arms extended in front of you. If desired, rest your forehead on a small pillow or rolled towel.
2. Lift your right arm and left leg about 5 to 8 cm off the floor. Hold for 3 seconds, lower your arm and leg slowly. Relax and do the same with the left arm牋?and the right leg. Do 1 set, (both sides) 10 times.

The above exercises can be done one after the other. These are excellent exercises that have proven to help in relieving the lower back pain. It should be done on a daily basis and follow the steps and sequence as mentioned above. Please bear in mind that the movement of above exercises has to be done slowly and smooth motion without jerks.

The number of sessions required depends greatly on the severity of the pain. But most of the time, one would see improvement within 7 days.
Your body will be able to tell you if it is reacting well to the exercise. If the pain intensity increases, stop the exercise immediately. You may have done the exercise incorrectly or the pain is not originated from the back.