9 Exercises to reduce lower back pain

Pelvic Tilt: Lie on your back with knees bent and feet flat on the floor. Gently flatten your lower back against the floor by engaging your abdominal muscles. Hold for a few seconds and release. Repeat 10-15 times

Bridge Pose: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, keeping your shoulders and feet grounded. Hold for a few seconds, then lower your hips back down. Repeat 10-15 times.

Cat-Camel Stretch: Start on your hands and knees, with your hands beneath your shoulders and knees beneath your hips. Arch your back up like a cat, then gently drop your belly and lift your chest, creating an arch in your lower back. Repeat this sequence 10-15 times.

Bird Dog: Begin on your hands and knees. Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged and maintain a straight line from your fingertips to your toes. Hold for a few seconds and then switch sides. Repeat 10-15 times on each side.

Seated Forward Bend: Sit on the floor with your legs extended in front of you. Slowly reach forward, aiming to touch your toes. If you can't reach your toes, you can bend your knees slightly. Hold the stretch for 20-30 seconds and repeat a few times.

Child's Pose: Start on your hands and knees, then sit your hips back onto your heels while reaching your arms forward. Allow your forehead to rest on the floor and feel the stretch in your lower back. Hold for 20-30 seconds and repeat as desired.

Partial Crunches: Lie on your back with knees bent and feet flat on the floor. Cross your arms over your chest and lift your shoulders off the ground, using your abdominal muscles. Avoid pulling on your neck. Repeat 10-15 times.

Hamstring Stretches: Lie on your back and lift one leg off the ground, keeping it straight. Use your hands to gently pull the leg toward you until you feel a stretch in the back of your leg. Hold for 20-30 seconds and then switch legs. Repeat a few times on each side.

Wall Sits: Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold this position for 20-30 seconds, then push through your heels to stand back up. Repeat a few times.