Pain Relief

Back Pain Exercises

Cat-Cow Stretch

Improves spinal flexibility and relieves tension in the back.

Steps:

  1. 1. Start on your hands and knees in a tabletop position.
  2. 2. Arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
  3. 3. Then round your back, tucking your chin to your chest (Cat Pose).
  4. 4. Alternate between these poses for 8-10 repetitions.

Child’s Pose

Stretches the lower back and relieves tension.

Steps:

  1. 1. Start on your hands and knees.
  2. 2. Lower your hips back towards your heels while reaching your arms forward.
  3. 3. Rest your forehead on the floor and hold the stretch for 20-30 seconds.
  4. 4. Return to the starting position and repeat 3-5 times.

Knee-to-Chest Stretch

Relieves tension in the lower back and improves flexibility.

Steps:

  1. 1. Lie on your back with your legs extended.
  2. 2. Pull one knee towards your chest, holding it with both hands.
  3. 3. Hold for 20 seconds, then switch to the other leg.
  4. 4. Repeat 3-5 times on each side.

Bridge Pose

Strengthens the lower back and gluteal muscles.

Steps:

  1. 1. Lie on your back with your knees bent and feet flat on the floor.
  2. 2. Lift your hips towards the ceiling, squeezing your glutes.
  3. 3. Hold for 5 seconds, then lower back down slowly.
  4. 4. Repeat 10-15 times.

Seated Spinal Twist

Increases spinal flexibility and reduces stiffness.

Steps:

  1. 1. Sit on the floor with your legs extended.
  2. 2. Cross one leg over the other, placing the foot flat on the floor.
  3. 3. Place your opposite elbow on the outside of the bent knee and twist your torso.
  4. 4. Hold for 20 seconds, then switch sides.

Pelvic Tilts

Gently stretches and strengthens the lower back muscles.

Steps:

  1. 1. Lie on your back with your knees bent and feet flat on the floor.
  2. 2. Flatten your back against the floor by tightening your abdominal muscles.
  3. 3. Hold for 5 seconds, then relax.
  4. 4. Repeat 10-15 times.

Cobra Stretch

Stretches the lower back and strengthens the spine.

Steps:

  1. 1. Lie on your stomach with your hands under your shoulders.
  2. 2. Press into your hands and lift your chest off the ground, keeping your elbows slightly bent.
  3. 3. Hold for 10 seconds, then return to the starting position.
  4. 4. Repeat 5-10 times.

Bird-Dog Exercise

Improves stability and strengthens the lower back and core.

Steps:

  1. 1. Start on your hands and knees in a tabletop position.
  2. 2. Extend one arm forward and the opposite leg backward, keeping your body straight.
  3. 3. Hold for 5 seconds, then return to the starting position.
  4. 4. Switch sides and repeat 10-12 times per side.

Side Plank

Strengthens the lower back and obliques.

Steps:

  1. 1. Lie on one side with your legs straight and feet stacked.
  2. 2. Lift your hips off the ground, supporting your weight on your forearm and feet.
  3. 3. Hold for 10-20 seconds, then lower back down.
  4. 4. Switch sides and repeat 3-5 times.

Foam Roller Back Massage

Releases tension in the back muscles and improves flexibility.

Steps:

  1. 1. Sit on the floor with a foam roller under your lower back.
  2. 2. Cross your arms over your chest and slowly roll up and down your back.
  3. 3. Focus on tight areas and continue for 1-2 minutes.