Understanding Lower Back Pain
Lower back pain is one of the most prevalent musculoskeletal conditions. Dr. Anamika's research on non-specific low back pain reveals that structured exercise programs — even delivered via telerehabilitation — can produce significant improvements.
5 Effective Exercises
1. Cat-Cow Stretch
Begin on all fours. Arch your back upward (cat), hold 3 seconds, then let it drop (cow). Repeat 10 times.
2. Knee-to-Chest Stretch
Lie on your back, pull one knee to your chest, hold 20 seconds. Alternate legs. 3 sets each side.
3. Bird-Dog
From all-fours, extend opposite arm and leg simultaneously. Hold 5 seconds. Strengthens deep spinal stabilisers.
4. Glute Bridge
Lie on back, knees bent. Lift hips off floor squeezing glutes. Hold 5 seconds, 15 reps.
5. Pelvic Tilt
Flatten your lower back against the floor by tightening abdominals. Hold 10 seconds. Activates transversus abdominis.