🧘 Top 5 Exercises for Lower Back Pain Relief, By Angela Physiotherapy Clinic

🟢 1. Pelvic Tilt How to do it: Lie flat on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and gently press your lower back into the floor. Hold for 5 seconds, then release. Repeat 10–15 times. Benefits: ✔ Strengthens core muscles ✔ Improves spinal alignment ✔ Reduces lower back tension 🟠 2. Cat-Cow Stretch How to do it: Get on all fours with hands under shoulders and knees under hips. Inhale, arch your back and look up (Cow pose). Exhale, round your spine and tuck your chin (Cat pose). Repeat slowly 10–12 times. Benefits: ✔ Improves spinal flexibility ✔ Relieves muscle stiffness ✔ Enhances posture 🔵 3. Knee-to-Chest Stretch How to do it: Lie on your back with legs extended. Bring one knee to your chest, holding it with both hands. Hold for 20–30 seconds, then switch legs. Do 3 sets for each leg. Benefits: ✔ Gently stretches lower back muscles ✔ Improves blood circulation ✔ Reduces morning stiffness 🟣 4. Child’s Pose How to do it: Kneel on the floor, sit back on your heels. Extend your arms forward and lower your forehead to the ground. Relax in this position for 30–60 seconds. Benefits: ✔ Deep stretch for the back and hips ✔ Calms the nervous system ✔ Excellent for daily pain relief 🟡 5. Glute Bridges How to do it: Lie on your back with knees, Lift your hips off the ground until your body forms a straight line from shoulders to knees.