Back pain affects millions of people worldwide and is one of the leading causes of disability. The good news is that many cases of back pain can be managed with simple exercises you can do at home.
Exercise 1: Cat-Cow Stretch - Start on your hands and knees. Arch your back up like a cat, then drop your belly toward the floor while lifting your head. Repeat 10-15 times to improve spine flexibility.
Exercise 2: Bird Dog - From hands and knees, extend your right arm and left leg simultaneously, keeping your core engaged. Hold for 5 seconds, then switch sides. This strengthens your core and improves balance.
Exercise 3: Knee-to-Chest Stretch - Lie on your back and pull one knee toward your chest, holding for 20-30 seconds. This stretches the lower back and hip muscles.
Exercise 4: Bridge - Lie on your back with knees bent. Lift your hips off the ground, squeezing your glutes at the top. Hold for 5 seconds and repeat 10-15 times to strengthen your lower back and glutes.
Exercise 5: Child's Pose - Kneel on the floor and sit back on your heels, reaching your arms forward on the ground. Hold for 30 seconds to stretch your back and relax your spine.
Remember to consult with a healthcare professional before starting any exercise program, especially if you have chronic pain or underlying conditions.