Aug 17, 2025
Aarushi BhaduryThis gentle flowing movement mobilizes the spine, stretching back muscles and improving spinal flexibility. Start on your hands and knees, alternating between arching and rounding your back with your breath.
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A restorative pose that stretches the back, hips, and thighs while promoting relaxation. Kneel on the floor, spread your knees, and fold forward, resting your forehead on the ground with arms extended.
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This exercise elongates the lower back muscles, which can become compressed after sitting. Lie on your back, gently bring both knees toward your chest, and hold them with your arms.
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Strengthens the core muscles and helps to improve stability in the lower back without causing strain. Lie on your back, press your lower back into the floor, and hold for a few seconds.
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A gentle stretch for the spine and hips that can help relieve tension in the lower back. Lie on your back, extend your arms, and let your bent knees fall to one side.
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Strengthens the glutes and hamstrings, which are important for supporting the lower back. Lie on your back, bend your knees, and lift your hips off the floor, engaging your glutes.
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This exercise strengthens the core and lower back, improving balance and stability. Start on your hands and knees, extending the opposite arm and leg while keeping your back straight.
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This gentle backbend helps to counteract the slouching posture often adopted during a long day of sitting. Lie on your stomach, prop yourself up on your elbows, and lift your chest.
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Tight hamstrings can pull on the pelvis, leading to lower back pain. Stretching them can help alleviate this tension. Stand and lean forward, stretching the back of your leg.
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