Important Tips Before You Begin
- Consult a Professional: Always check with a doctor or physical therapist if you have chronic or severe pain.
- Warm Up: Start with 5–10 minutes of light activity like walking or stretching.
- Avoid Painful Movements: If an exercise worsens your pain, stop immediately.
- Go Slow: Perform exercises gently and gradually increase intensity.
1. Cat-Cow Stretch
The Cat-Cow stretch improves flexibility in your spine and relieves tension in your back.
How to Perform:
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
- Exhale as you round your back, tucking your chin and pelvis (Cat Pose).
- Repeat 8–10 times.
2. Child’s Pose
This yoga pose gently stretches your lower back, hips, and thighs.
How to Perform:
- Kneel on the floor, sitting back on your heels.
- Extend your arms forward and lower your torso toward the floor.
- Rest your forehead on the mat and hold for 20–30 seconds.
- Repeat 3–5 times.
3. Pelvic Tilts
Pelvic tilts strengthen your lower back and abdominal muscles, reducing stiffness.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and press your lower back into the floor.
- Hold for 5 seconds, then relax.
- Repeat 10–15 times.
4. Knee-to-Chest Stretch
This stretch relaxes the lower back and improves flexibility.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee toward your chest, holding it with both hands.
- Hold for 15–20 seconds, then switch legs.
- Repeat 3–5 times for each leg.
5. Bridge Pose
The bridge pose strengthens your glutes, hamstrings, and lower back muscles.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your heels as you lift your hips toward the ceiling.
- Hold for 5–10 seconds, then lower your hips.
- Repeat 8–10 times.
6. Seated Spinal Twist
This stretch increases spinal mobility and alleviates tension in the back.
How to Perform:
- Sit on the floor with your legs extended.
- Cross your right leg over your left, placing your right foot flat on the floor.
- Place your right hand behind you and your left elbow outside your right knee.
- Gently twist your torso to the right and hold for 20–30 seconds.
- Switch sides and repeat.
7. Bird Dog Exercise
This exercise improves balance and strengthens your core and lower back.
How to Perform:
- Start on your hands and knees in a tabletop position.
- Extend your right arm and left leg simultaneously, keeping your back straight.
- Hold for 5 seconds, then return to the starting position.
- Switch sides and repeat 10 times per side.
8. Wall Sits
Wall sits engage your lower back and leg muscles, improving strength and posture.
How to Perform:
- Stand with your back against a wall and your feet about a foot away.
- Slowly slide down the wall until your knees are bent at a 90-degree angle.
- Hold for 10–15 seconds, then slide back up.
- Repeat 5–8 times.
9. Cobra Stretch
This stretch helps reduce tension in the lower back and improves spinal flexibility.
How to Perform:
- Lie face down with your hands under your shoulders.
- Press into your hands to lift your chest off the floor, keeping your hips grounded.
- Hold for 15–20 seconds, then lower back down.
- Repeat 3–5 times.
10. Hip Flexor Stretch
Tight hip flexors can contribute to back pain, and this stretch helps release tension.
How to Perform:
- Kneel on one knee with the other foot in front, forming a 90-degree angle.
- Lean forward slightly, keeping your back straight.
- Hold for 20–30 seconds, then switch sides.
- Repeat 2–3 times per side.
Conclusion
Regularly incorporating these exercises into your routine can help relieve back pain and prevent future discomfort. Remember to prioritize proper form and listen to your body. If your back pain persists or worsens, consult a healthcare professional for tailored advice.
