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Low back pain

Low back pain can be caused by a variety of factors, including poor posture, muscle strain or injury, and arthritis. In many cases, exercises can be helpful in alleviating low back pain. Here are a few exercises you can try:

1. Pelvic Tilt: Lie on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and tilt your pelvis towards your ribs, flattening your lower back against the ground. Hold for a few seconds and then release. Repeat 10-15 times.
2. Bridging: Lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground, keeping your feet and shoulders on the ground. Hold for a few seconds and then slowly lower your hips back down. Repeat 10-15 times.
3. Knee-to-Chest Stretch: Lie on your back with your knees bent and feet flat on the ground. Bring one knee up to your chest and hold onto it with both hands. Hold for 15-30 seconds and then release. Repeat with the other leg.
4. Cat-Cow: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Arch your back up towards the ceiling, dropping your head down towards the ground (cow pose). Then, round your back, tucking your chin into your chest (cat pose). Repeat 10-15 times.
5. Bird Dog: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Extend one arm out in front of you and the opposite leg out behind you, keeping your back straight. Hold for a few seconds and then release. Repeat with the other arm and leg.

It’s important to note that if you have severe or persistent back pain, you should consult with a healthcare professional before starting any exercise program

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