5 Exercises

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3. Glute Bridge

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How to do it:

  • Lie on your ba

  • Pre

  • Hold at the top for a few seconds, then lower slowly.

  • Perform 10–15 reps.

Tip: Avoid pushing through your lower back — focus on using your glutes.

4. Pelvic Tilts

Benefits: Strengthens abdominal muscles and supports the lower back.

How to do it:

  • Lie on your back with knees bent and feet flat.

  • Tighten your abdominal muscles and gently flatten your lower back against the floor.

  • Hold for 5 seconds, then relax.

  • Perform 10–15 reps.

Tip: This is a small movement — don’t force it. The goal is to gently engage your core.

5. Child’s Pose

Benefits: Stretches lower back, hips, and thighs; relieves tension.

How to do it:

  • Start on hands and knees.

  • Sit back onto your heels, extending arms forward and lowering your forehead to the floor.

  • Breathe deeply and relax for 20–30 seconds.

  • Repeat as needed.

Tip: If your hips don’t touch your heels comfortably, place a cushion or rolled towel under your hips for support.

Final Tips for a Healthy Back

In addition to these exercises:

  • Move regularly — Avoid sitting for prolonged periods.

  • Practice good posture — Keep shoulders relaxed and back straight.

  • Strengthen your core — A strong core helps stabilize and support your spine.

  • Listen to your body — If any exercise causes pain (not just stretch discomfort), stop and consult a professional.

Remember: Prevention is key. Adding these simple moves to your daily or weekly routine can go a long way toward keeping your back healthy, strong, and pain-free for years to come.

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