We can offer you some general exercises and stretches that may help relieve lower back pain. However, it's important to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have a history of back problems or injuries. They can provide personalized advice and ensure these exercises are safe and suitable for your specific condition. Here are some exercises to relieve lower back pain in few minutes:
Pelvic Tilts:
- 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 a few seconds, then release.
- Repeat 10-15 times.
Knee-to-Chest Stretch:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee toward your chest and hold it with both hands.
- Hold for 20-30 seconds, then switch legs.
- Repeat 2-3 times for each leg.
Cat-Cow Stretch:
- Start on your hands and knees in a tabletop position.
- Inhale and arch your back, lifting your head and tailbone (Cow Pose).
- Exhale and round your back, tucking your chin (Cat Pose).
- Repeat this flowing motion 10-15 times.
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