7 best exercises for Back pain that relief lower back pain
1) Pelvic Tilt
2) Bridging Exercise
3) Bird Dog
4) Knee-to-Chest
5) Cat and Cow Stretch
6) Prone Press-Up
7) Flexion Rotation Exercise
Before doing exercises consult with your physical therapist or Doctor , Every exercise have benifits as well as side effects
Pelvic Tilt
1) Lay on your back with your knees bent and feet flat on the floor.
2) Place your hands on your hips.
3) Tighten your lower abdominal muscles as if you are pulling your belly button toward your spine. You should feel the muscles under your fingertips tighten.
4) Hold for five seconds—but don't hold your breath.
5) Relax and repeat 10 times.
Bridging Exercise
How to Do ?
1) Start by lying flat .
2) Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat.
3) Press your heels into the mat and raise your pelvis off the floor by squeezing your glutes until your body forms one straight line from chin to knee, resting on your shoulders. Keeping your body in a straight line.
4) Inhale. Lower your pelvis to return to the starting position. If you struggle with glute activation, putting a resistance band just above your knees can help.
5) Repeat 10 times.
Bird Dog
How to Do?
1) Begin on your hands and knees, with your hands in line with your shoulders and knees in line with your hips.
2) Lift your right arm straight out in front of you. At the same time, lift your left leg straight out behind you. Keep your spine straight.
3) Hold for five seconds, then return to the starting position.
4) Repeat on the opposite side.
5) Do 10 repetitions.
Knee-to-Chest
1) Lie on your back with your legs out straight.
2) Bend one knee toward your chest.
3) Use your hands to gently pull your knee closer to your chest until you feel a stretch in your buttocks and lower back.
4) Hold for five seconds, then straighten your leg back out.
5) Repeat on the opposite side.
Cat and Cow Stretch
How to Do?
1) Begin on your hands and knees with your hands in line with your shoulders and knees in line with your hips.
2) As you breathe in, bring your chin toward your chest and round your back toward the ceiling.
3) Hold for three to five seconds.
4) Return to the starting position.
5) As you breathe out, raise your head and drop your belly toward the floor.
6) Hold for three to five seconds.
7) Return to the starting position.
Prone Press-Up
1) lying flat on your stomach with your elbows bent and your hands flat on the ground under your shoulders.
2) Keep your back and hips relaxed, and then use your arms to press your upper back and shoulders up (similar to the upward dog yoga pose).
3) Hold the press-up position for two seconds. Then slowly return to the starting position.
4) Repeat the exercise for 10
Flexion Rotation Exercise
How to Do?
1) Lie on your supine and bend your knees.
2) Straighten your bottom leg, and tuck your top foot behind your bottom knee.
3) Slowly reach your upper hand to your shoulder blade, and rotate your spine by moving your top shoulder back and towards the floor with moving opposite direction head and neck.
4) Repeat the exercise for 10 repetitions.
