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10. Hamstring Stretch

A hamstring stretch can help alleviate lower back pain by relieving tension in the back of the legs.

How to Do It:

1. Start Position: Sit on the floor with one leg extended and the other bent, with the sole of your foot against your inner thigh.
2. Reach Forward: Reach towards your toes, keeping your back straight.
3. Hold: Hold this position for 15-30 seconds, then switch legs.
4. Repetition: Repeat 2-3 times per leg.

فوائد:

• Stretches the hamstrings and lower back
• Improves flexibility and range of motion
• Reduces tension in the legs and back

Variations:

• Standing Hamstring Stretch: Perform the stretch while standing for a different angle.