Low Back Stretch Program
Child’s Pose
Start in a kneeling position. Sit back on your heels, extending your arms forward and lowering your chest toward the ground. Hold for 20-30 seconds, breathing deeply.
Cat-Cow Stretch
Start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (Cow). Exhale as you round your back, tucking your chin and pelvis (Cat). Repeat for 8-10 cycles.
Knee-to-Chest Stretch
Lie on your back. Bring one knee toward your chest, keeping the opposite leg straight. Hold for 20-30 seconds, then switch sides. Repeat 3 times on each leg.
Supine Twist
Lie on your back with knees bent. Let both knees fall to one side while keeping your shoulders flat. Hold for 20-30 seconds, then switch sides. Repeat 3 times per side.
Piriformis Stretch (Figure 4 Stretch)
Lie on your back with knees bent. Cross one ankle over the opposite knee, forming a "4" shape. Gently pull the uncrossed thigh toward your chest. Hold for 20-30 seconds, then switch sides. Repeat 3 times per leg.
Seated Pelvic Tilt
Sit on a chair with feet flat on the floor. Slowly tilt your pelvis forward and backward to gently move your lower back. Perform 10-12 repetitions, moving slowly and with control.