यह लेख केवल अंग्रेज़ी में उपलब्ध है।

5 gentle stretches for lower back pain

लेखक: Dr. Meera Iyer · सोम, 28 सित॰ 2026 को अपडेट किया गया

Sitting for long hours tightens the hip flexors and weakens the core. These five stretches take ten minutes and are safe for beginners.

1. Cat–cow (Marjaryasana) — 10 slow rounds, breathing in as you look up.

2. Child pose (Balasana) — hold for 5 deep breaths.

3. Supine twist — 5 breaths each side, knees stacked.

4. Knees to chest (Apanasana) — rock gently side to side for 30 seconds.

5. Bridge (Setu Bandhasana) — lift and lower 8 times with the breath.

Pain that spreads to the leg or lasts over 6 weeks? Please see a doctor first.

यह लेख सामान्य जानकारी है, चिकित्सा सलाह नहीं। किसी स्वास्थ्य समस्या के बारे में डॉक्टर से बात करें।