Idaraya 1
Lie on your stomach with your arms along your body. Take a couple of deep breaths, try to relax your muscles, and lie still for 5 minutes. Do this exercise 6-8 times a day, it helps with back pain and to prevent it.
Idaraya 2
Lie on your stomach. Get up on your elbows. Take a couple of deep breaths and let your back muscles relax completely. Do not pull your lower body away from the mat. Maintain this position for 5 minutes.
Idaraya 3
Lie on your stomach, lift yourself up on outstretched arms, arching your back, lifting your upper body off the mat as far as back pain allows. Maintain this position for a count of one or two, then return from the starting position.
Idaraya 4
Starting position – standing, hands on the belt. Bend back, do not bend your knees. Maintain this position for a second or two, then return to the starting position. This exercise should also be done 10 times, 6-8 times a day.