Exercises for Back Pain


Pelvic Tilts

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and press your lower back into the floor.
  • Hold for a few seconds, then release. Repeat.



Cat-Cow Stretch

  • Start on your hands and knees in a tabletop position.
  • Inhale, arch your back, and drop your belly (cow).
  • Exhale, rounding your spine, tucking your chin to your chest (cat).

Repeat the sequence several times.



Child’s Pose

  • Kneel on the floor with your big toes touching and knees apart.
  • Sit back on your heels, reaching your arms forward.
  • Hold the stretch, feeling the elongation of your spine.



Bridge Exercise

  • Lie on your back with knees bent and feet hip-width apart.
  • Lift your hips towards the ceiling, creating a straight line from shoulders to knees.

Squeeze your glutes and hold for a few seconds before lowering.


Knee-to-Chest Stretch

  • Lie on your back and bring one knee toward your chest.
  • Hold your knee with both hands and gently pull it toward your chest.
  • Switch legs and repeat the stretch.