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Helps in spinal flexibility and relieves tension in the lower back. How to do it: Get on all fours, align wrists under shoulders and knees under hips. Inhale, arch your back (Cow Pose), lifting your head and tailbone. Exhale, round your spine (Cat Pose), tucking chin to chest. Repeat 8–10 times with deep breaths.
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Gently stretches the lower back and relaxes the spine. How to do it: Sit on your heels, extend arms forward, and rest your forehead on the mat. Breathe deeply and hold for 30 seconds to 1 minute.
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Stretches the spine, hamstrings, and lower back to relieve tension. How to do it: Start in a plank position, lift hips towards the ceiling to form an inverted V-shape. Press heels down (bend knees if needed) and hold for 30 seconds to 1 minute.
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Strengthens the lower back muscles and improves spinal flexibility. How to do it: Lie on your stomach, place hands under shoulders, and lift your chest as you inhale. Keep elbows slightly bent and hold for 20–30 seconds.
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Relieves spinal tension and promotes relaxation. How to do it: Lie on your back, bend your right knee and bring it across your body. Extend your right arm and look towards it. Hold for 30 seconds, then switch sides.
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Tip: Practice these poses daily, breathe deeply, and avoid any pose that causes discomfort.
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