Question By: While it's essential to consult with a healthcare professional or physical therapist for personalized guidance, here are some commonly recommended exercises and stretches for non-surgical lower back pain relief:
Pelvic Tilt:
Lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds and release. Repeat 10-15 times.
Cat-Camel Stretch:
Start on all fours with your hands under your shoulders and knees under your hips. Arch your back upward, tucking your chin to your chest (cat pose). Then, lower your belly towards the floor, lifting your head and tailbone (camel pose). Repeat 10-15 times.
Child's Pose:
Begin on your hands and knees, then sit back on your heels while keeping your arms stretched out in front of you. Allow your forehead to rest on the floor or a pillow. Hold the position for 30 seconds to 1 minute while focusing on deep breathing.
Piriformis Stretch:
Lie on your back with knees bent. Cross one ankle over the opposite knee and gently pull the uncrossed leg towards your chest until you feel a stretch in the buttocks. Hold for 20-30 seconds on each side.
Hamstring Stretch:
Lie on your back and raise one leg while keeping the knee slightly bent. Place a towel or strap around the foot and gently pull the leg towards you until a comfortable stretch is felt in the back of the thigh. Hold for 20-30 seconds on each side.
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