exercises for lower back pain

There are many exercises that can help alleviate lower back pain. Here are a few examples:

• Knee-to-chest stretch: Lie on your back with both knees bent. Slowly bring one knee up to your chest, keeping the other foot flat on the floor. Hold for a few seconds, then release and repeat with the other leg.

• Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds, then release.

• Hamstring stretch: Sit on the floor with both legs extended straight out in front of you. Slowly lean forward, reaching for your toes or your shins. Hold for a few seconds, then release.

• Cat-cow stretch: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Arch your back, lifting your head and tailbone toward the ceiling (cat position). Then release and tuck your chin to your chest and round your back (cow position). Repeat several times.

It is important to consult a doctor or physical therapist before starting any new exercise program, especially if you have a history of lower back pain. They can provide guidance on what exercises are appropriate for your specific condition and help you avoid any exercises that could aggravate your pain.