I can suggest some general lower back pain exercises that you can try at home. However, please consult a healthcare professional before starting any new exercise routine, especially if you have pre-existing back issues.
Seated Forward Bend
Sit with your legs extended in front of you and reach forward as far as you comfortably can, keeping your back straight.
I can suggest a few lower back pain exercises that you can do at home, but please consult with a healthcare professional before starting any new exercise routine, especially if you have chronic or severe lower back pain. Here are some gentle exercises that may help.
Pelvic Tilts
Lie on your back with knees bent. Hold for a few seconds, then release. Repeat several times.
Cat-Cow Stretch
Start on your hands and knees. Arch your back upward like a cat (cat stretch) and then drop your belly downward (cow stretch).
Partial Crunches
Cross your arms over your chest and tighten your abdominal muscles, then raise your shoulders off the floor a few inches.
Superman Exercise
Lift your arms and legs off the floor as high as you comfortably can, engaging your lower back muscles.
Seated Spinal Twist
Sit with your legs extended, bend one knee and cross it over the other leg, then gently twist your torso in the opposite direction.
I can suggest some gentle lower back pain exercises you can do at home, but please consult a healthcare professional before starting any new exercise routine, especially if you have chronic or severe back pain.
Knee-to-Chest Stretch
Lie on your back, bend your knees, and bring one knee up toward your chest. Hold for 20-30 seconds, then switch legs.
Cat-Cow Stretch
Start on your hands and knees. Arch your back upward like a cat, then lower it while lifting your head and tailbone (cow position). Repeat this motion for 1-2 minutes.
Pelvic Tilts
Lie on your back with knees bent. Tighten your abdominal muscles and gently flatten your lower back against the floor. Hold for a few seconds, then release. Repeat 10-15 times.
Child's Pose
Kneel on the floor, then sit back on your heels and reach your arms forward. Hold for 20-30 seconds.
Partial Crunches
Lie on your back with knees bent. Cross your arms over your chest and slowly curl your upper body off the floor. Don't lift your lower back. Repeat 10-15 times.
Piriformis Stretch
Lie on your back, bend both knees, and place one ankle on the opposite thigh. Gently pull the resting leg toward your chest until you feel a stretch in your buttocks.
Low-Impact Aerobic Exercise
Activities like walking, swimming, or stationary cycling can help strengthen your lower back muscles and improve flexibility.
To start slowly and listen to your body.If your pain persists or worsens, consult a healthcare professional for further evaluation and guidance.
