Exercise for Lower Back Pain: Loosen, Strengthen

If your lower back feels tight or achy, this gentle yet effective exercise for lower back pain is your go-to solution. It targets the muscles that support your spine - easing tension, improving flexibility, and helping you move with more confidence every day! 

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Key Benefits

• Reduces stiffness: Releases tightness in your lumbar area for smoother, pain-free movement.

• Boosts flexibility: Keeps your lower body and spine mobile and strong.

• Enhances posture: Trains your core and back to maintain proper alignment.

• Relieves stress: Helps your body relax and reduces fatigue after sitting all day.

• Supports daily motion: Makes bending, lifting, and walking feel effortless again.

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Step-by-Step Instructions

1. Start Position:
   Lie on your back on a mat with your knees bent and feet flat on the floor. Keep your arms relaxed by your sides.

2. Engage Your Core:
   Take a deep breath in. As you exhale, gently pull your belly button toward your spine - this supports your lower back.

3. Lift & Stretch:
   Slowly raise one knee toward your chest, grasp it gently with both hands, and hold for 20–30 seconds. Feel the stretch in your glutes and lower back.

4. Switch Sides:
   Release the first leg and repeat with the other. Continue for 2–3 rounds per leg.

5. Bonus for Flexibility Lovers:
   For deeper flexibility, try pulling both knees to your chest at once - just like giving yourself a comforting hug!

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⚠️ Safety Tips

✅ Warm up with light movements (like walking or pelvic tilts) before stretching.
✅ Keep movements slow and controlled - never bounce during a stretch.
✅ Breathe naturally - holding your breath can tense your back.
✅ Stop immediately if you feel sharp or shooting pain.

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Common Mistakes to Avoid

❌ Arching your lower back while pulling your knees in.
❌ Forcing the stretch beyond your comfort zone (flexibility takes time ).
❌ Holding your breath - this reduces oxygen flow to your muscles.
❌ Ignoring consistency - one session won’t fix it; make it a habit!

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Quick Reference Table

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Final Tips

Make this exercise for lower back pain a daily ritual. Consistency will not only improve your flexibility but also support a stronger, more balanced spine. Think of it as a daily tune-up for your body - because when your back feels good, everything moves better! ?‍♂️✨