1 Pelvic Tilts - Pelvic tilts involve lying on your back with knees bent, gently tilting your pelvis up and down to engage your lower back muscles. This exercise helps improve lower back flexibility and stability.

2 Cat-Cow Stretch - Start on your hands and knees, arching your back like a cat and then extending it like a cow. This gentle stretch relieves tension in the lower back and promotes flexibility in the spine.

3 Planks - Strengthening your core muscles, including the transverse abdominis and obliques, can help alleviate lower back pain by providing better support to the spine. Hold a plank position for 30 seconds to 1 minute, gradually increasing your time as you build strength.

4 Bird Dogs - This exercise targets the erector spine muscles while also engaging your core. Start on your hands and knees, extend one arm and the opposite leg simultaneously, and hold for a few seconds.

5 Bridge - Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Squeeze your glutes and hold for
10-15 seconds, then lower down.

6 Cat-Cow Stretch - This gentle yoga-inspired exercise helps relieve tension in the lower back. Start on your hands and knees, arch your back while inhaling (Cow), and then round your back while exhaling (Cat).

7 Dead Bug - Lie on your back with your arms extended toward the ceiling and legs raised, knees bent at a 90-degree angle. Lower one arm and the opposite leg simultaneously while keeping your lower back pressed into the floor.

8 Superman - Lie face down with your arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, engaging your lower back muscles. Hold for a few seconds, then lower down.


Sources - https://www.dnaindia.com/web-stories/lifestyle/10-core-exercises-for-lower-back-pain-relief-1694795638791