Safety Guidelines:

Perform these routines on a firm mat. Avoid abrupt jerky motions. Stop immediately if you experience sharp shooting pain down the legs.

1. Pelvic Tilts

2–3 Sets | 12–15 Reps

How to perform: Lie on your back with knees bent and feet flat on the floor. Gently tighten your abdominal muscles and flatten your lower back against the mat by rolling your pelvis backward. Hold for 5 seconds and release.

Clinical Purpose: Activates deep transversus abdominis muscles and decompresses lumbar nerve roots.

2. Glute Bridges

3 Sets | 10 Reps (5-sec hold)

How to perform: Lie on your back with knees bent. Squeeze your gluteal muscles and lift your hips toward the ceiling until your thighs and torso form a straight line. Avoid over-arching your lower back.

Clinical Purpose: Strengthens gluteus maximus and hamstrings, reducing abnormal strain on the lumbar facet joints.

3. Bird-Dog Core Balance

2–3 Sets | 8–10 Reps Per Side

How to perform: Start on hands and knees with wrists under shoulders and knees under hips. Slowly extend your right arm forward and left leg backward until parallel to the floor. Hold for 3 seconds, return, and alternate.

Clinical Purpose: Gold-standard stabilization for multifidus and erector spinae muscles with minimal lumbar compression.

4. Knee-to-Chest Gentle Stretch

3 Reps Each Leg | 20–30 Sec Hold

How to perform: Lie flat on your back. Bring one knee toward your chest and clasp your hands behind your thigh. Gently pull the knee closer while keeping the opposite foot flat or relaxed.

Clinical Purpose: Gently elongates the lower back extensor muscles and opens lumbar intervertebral foramina.

5. Cat-Camel Mobilization

2 Sets | 10 Smooth Cycles

How to perform: On hands and knees, slowly arch your back upward toward the ceiling (cat), then gently lower your abdomen toward the floor while looking forward (camel).

Clinical Purpose: Lubricates spinal facet joints and relieves early morning back stiffness.

Lower Back & Core Exercises