1.1. Knee-to-Chest Stretch
Goal: Relieve pressure on the lumbar spine, loosen gluteal muscles.
Execution:
Lie on your back, legs extended, arms by your sides.
Bend one leg and grasp it with both hands below the knee or at the shin.
Slowly pull the knee towards your chest until you feel a gentle stretch in your lower back and glutes.
Keep your back and shoulders on the floor, neck relaxed.
Hold for 20–30 seconds, breathing calmly.
Slowly release, lower the leg, then switch sides.
2–3 repetitions per side.

1.2. Pelvic Tilt (Lying Down)
Goal: Gentle mobilization and relaxation of the lower back.
Lie on your back, both knees bent, feet hip-width apart, arms relaxed by your sides.
As you exhale, gently tilt your pelvis backward, as if you want to gently press your lower back into the surface.
Hold the tension for 5–8 seconds, breathing calmly.
Release as you inhale.
10–15 repetitions.
Note: Keep the movement small and controlled; avoid extreme arching of the back.

1.3. Hamstring Stretch
Tight hamstrings are often a contributing factor to lower back pain.
Lie on your back, one leg bent with your foot on the floor.
Lift the other leg and straighten it as much as possible.
Interlace your hands behind your thigh or knee (do not pull on the back of the knee).
Gently pull the leg towards your head until you feel a stretch in the back of your thigh.
Hold for 20–30 seconds, then slowly release.
Switch sides.
2–3 rounds per side.

Execution:

1. Lie on your back, legs extended, arms by your sides.
3. Bend one leg and grasp it with both hands below the knee or at the shin.
5. Slowly pull the knee towards your chest until you feel a gentle stretch in your lower back and glutes.
7. Keep your back and shoulders on the floor, neck relaxed.
9. Hold for 20–30 seconds, breathing calmly.
11. Slowly release, lower the leg, then switch sides.
13. 2–3 repetitions per side. 

BUY NOW