1️⃣ Bridging the Gap: Glute Bridges
Why it helps: Strengthens the lower back, glutes, and core muscles.
How to do it:
· lie on your back with knees bent and feet flat.
· Lift your hips towards the ceiling, squeezing your glutes.
· Hold for a few seconds, then lower slowly.
· Repeat 10–15 times.
2️⃣ Cat-Cow Stretch: Improve Flexibility
Why it helps: Enhances spinal mobility and relieves tension.
How to do it:
· Get on all fours, hands under shoulders, knees under hips.
· Arch your back up (Cat), then slowly dip it down (Cow).
· Repeat 10–12 cycles.
3️⃣ Child’s Pose: Gentle Spine Relief
Why it helps: Stretches the lower back, shoulders, and spine.
How to do it:
· Kneel and sit back on your heels.
· Stretch your arms forward, lowering your chest toward the floor.
· Hold for 30–60 seconds.
4️⃣ Bird-Dog: Core and Spine Stabilization
Why it helps: Strengthens lower back and core stabilizers.
How to do it:
· On all fours, extend your right arm and left leg simultaneously.
· Hold for 5–10 seconds, then switch sides.
· Repeat 10 times per side.
5️⃣ Pelvic Tilts: Gentle Lumbar Strengthening
Why it helps: Activates deep core muscles to support the spine.
How to do it:
· lie on your back, knees bent, feet flat.
· Flatten your lower back against the floor by tilting your pelvis.
· Hold for a few seconds and release.
· Repeat 10–15 times.
6️⃣ Seated Spinal Twist: Mobility and Stretch
Why it helps: Improves spine rotation and reduces stiffness.
How to do it:
· Sit on the floor with legs extended.
· Cross one leg over the other and twist your torso gently toward the bent knee.
· Hold for 20–30 seconds, then switch sides.
✅ Why Spine-Strengthening Matters
According to the World health Organization (WHO), low back pain affected 619 million people globally in 2020, with numbers projected to rise to 843 million by 2050. Strengthening the spine through regular exercises can:
· Reduce acute and chronic back pain
· Improve posture and flexibility
· Enhance overall core stability
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
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