Low Back Pain Relief Exercises
1. Cat-Cow Stretch
How to do it:
Start on your hands and knees in a tabletop position.
Inhale as you arch your back (cow position), lifting your head and tailbone.
Exhale as you round your back (cat position), tucking your chin and pelvis.
Reps: 10-15 cycles.
2. Child's Pose
How to do it:
Kneel on the floor, sit back on your heels, and reach your arms forward on the ground.
Relax your forehead on the floor and breathe deeply.
Duration: Hold for 30 seconds to 1 minute.
3. Pelvic Tilts
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Gently tilt your pelvis upward, flattening your lower back against the floor.
Hold for a few seconds, then release.
Reps: 10-15.
4. Knee-to-Chest Stretch
How to do it:
Lie on your back with your knees bent.
Bring one knee toward your chest, holding it with both hands.
Hold for 20-30 seconds, then switch legs.
Reps: 2-3 per leg.
5. Bridge Exercise
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Press through your heels and lift your hips toward the ceiling, squeezing your glutes.
Hold for a few seconds before lowering back down.
Reps: 10-15.
6. Bird-Dog
How to do it:
Start in a tabletop position on your hands and knees.
Extend your right arm forward and your left leg back, keeping your hips level.
Hold for a few seconds, then return to the starting position and switch sides.
Reps: 10 per side.
7. Seated Forward Bend
How to do it:
Sit on the floor with your legs extended in front of you.
Inhale and reach your arms overhead, then exhale as you bend forward at the hips, reaching toward your toes.
Hold for 20-30 seconds.
8. Standing Hamstring Stretch
How to do it:
Stand with your feet hip-width apart.
Hinge at your hips and reach toward your toes, keeping your knees slightly bent.
Hold for 20-30 seconds.
Frequency: Aim to perform these exercises 2-3 times a week, or as recommended by a healthcare professional.
Listen to Your Body: If any exercise causes increased pain, stop immediately and consult with a healthcare provider.
Warm-Up: Consider a gentle warm-up before starting these exercises to prepare your muscles.
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