5 excellent exercises for lower back pain.

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There are 5 essential strengthening exercises / Core strengthening exercises for lower back pain.

1.Plank exercises

1. Start by lying down on the floor.

2. Lift yourself onto your elbows and toes, keeping your body in a straight line from head to heels.

3. Maintain this position by engaging you core muscle for 20-30 seconds, gradually increasing the time as you get stronger.

4. Make sure to keep your hips level as best as you can and avoid sagging or arching your back.

5. Number of the counts depends on you stamina and strength and please dont over strain yourself, always start small and do more as you get better.
   

2.Leg Raise

1. Lie flat on your back on a mat or a firm surface with your legs extended.

2. Place your arms by your sides, palms facing down, to support your lower back.

3. Slowly lift both legs off the floor, keeping them straight and together. Aim to raise them to a 45-degree angle or as high as you can comfortably go without straining your lower back.

4. Hold the raised position for a moment, then slowly lower your legs back down to the starting position, keeping your movements controlled.

5. Repeat for 10-15 repetitions, gradually increasing as your strength improves.

3.Bird Dog Exercises

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.

2. Engage your core muscles and extend your right arm forward and left leg back, maintaining a straight line from your fingertips to your heel.

3. Hold this position for a few seconds, then return to the starting position and switch sides.

Repeat for 8-10 repetitions on each side, focusing on stability and balance.

4.Superman raises

1. Lie face down with your arms extended overhead and legs straight.

2. Lift your arms, chest, and legs off the ground simultaneously,

engaging your back and core muscles.

3. Hold for a few seconds, then lower back down. 5.Bridge Exercises

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

2. Engage your core muscles and lift your hips off the floor until your body forms a straight line from shoulders to knees.

3. Hold this position for a few seconds, then slowly lower your hips back down to the floor.

4. Repeat for 10-15 repetitions, focusing on keeping your core muscles
   

Note : For best results kindly exercise for 30 mins in the morning and evening .

Explore the videos for better understanding!