Lower back pain affects up to 80% of adults at some point in their lives. Appropriate exercise is one of the most effective treatments available.
1. Knee-to-chest stretch
Lie on your back, bring both knees toward your chest, and hold for 30 seconds. This gently stretches the lumbar extensors and can provide immediate relief from stiffness.
2. Cat-cow
On hands and knees, alternate between arching your back upward and letting it sag downward. Perform 10 slow repetitions. This restores segmental spinal mobility.