Five simple and safe exercises for back pain relief and prevention

 5 simple and safe exercises for back pain relief and prevention. These can be done at home with no equipment.

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🔹 1. Pelvic Tilt

Purpose: Strengthens lower back and abdominal muscles

How to do:

Lie on your back with knees bent, feet flat

Tighten your stomach and push your lower back toward the floor

Hold for 5–10 seconds, then relax

Repeat 10–15 times

✅ Helps reduce stiffness in the lower back

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🔹 2. Knee-to-Chest Stretch

Purpose: Stretches lower back and relieves tightness

How to do:

Lie on your back, knees bent

Bring one knee to your chest while keeping the other foot on the floor

Hold for 15–30 seconds, then switch legs

Do 2–3 times each leg

✅ Improves flexibility and blood flow to the lower back

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🔹 3. Cat-Cow Stretch

Purpose: Improves spine mobility

How to do:

Get on your hands and knees

Inhale: arch your back down (cow), lift your head

Exhale: round your back (cat), tuck chin to chest

Repeat 10–15 times, moving slowly with breath

✅ Good for both upper and lower back stiffness

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🔹 4. Bridge Exercise

Purpose: Strengthens glutes and lower back

How to do:

Lie on your back, knees bent, arms at sides

Lift your hips until your shoulders–hips–knees form a straight line

Hold for 5–10 seconds, lower down slowly

Repeat 10–15 times

✅ Supports lower spine by building core strength

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🔹 5. Child’s Pose (Yoga Stretch)

Purpose: Gentle stretch for spine and back muscles

How to do:

Kneel on the floor, sit back on heels

Stretch your arms forward and lower your chest toward the floor

Relax and breathe deeply, hold for 20–30 seconds

Repeat 2–3 times

✅ Calms and relaxes the entire back

Courtesy : ChatGPT