7 Exercise for Lower back pain

Here are seven exercises that can help alleviate lower back pain:

1. **Pelvic Tilts**: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor, hold for a few seconds, then release.

2. **Cat-Cow Stretch**: Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale as you arch your back and lift your head and tailbone (Cow), then exhale as you round your spine and tuck your chin to your chest (Cat).

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3. **Child's Pose**: Begin on your hands and knees, then sit back on your heels while reaching your arms forward. Hold this stretch, focusing on breathing deeply and relaxing your lower back.

4. **Hamstring Stretch**: Lie on your back with one leg extended and the other bent with the foot flat on the floor. Gently pull the bent knee towards your chest, feeling a stretch in the back of the thigh. Hold for 20-30 seconds, then switch legs.

5. **Bridge**: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling while keeping your shoulders and feet on the ground. Hold for a few seconds, then lower back down.

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6. **Seated Spinal Twist**: Sit on the floor with legs extended. Bend one knee and place the foot on the outside of the opposite knee. Twist towards the bent knee, placing the opposite elbow on the outside of the bent knee and gently rotate your torso. Hold, then switch sides.

7. **Partial Crunches**: Lie on your back with knees bent and feet flat on the floor. Cross your arms over your chest, then tighten your abdominal muscles and lift your shoulders off the floor, keeping your lower back pressed into the ground. Lower back down slowly.

Remember to start slowly and gently, and avoid any movements that increase your pain. It's always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have existing back issues.