29/01/2026
VOHC ®️ INDIA
🧘♀️ DAILY STRETCHES FOR BACK PAIN RELIEF
1️⃣ CAT–COW STRETCH
👉 Improves spine flexibility
⏱️ 10–12 slow rounds
✔️ Inhale: Arch back
✔️ Exhale: Round back
2️⃣ CHILD’S POSE
👉 Relieves lower back & stress
⏱️ Hold 30–60 sec
✔️ Sit back on heels, stretch arms forward
✔️ Breathe deeply
3️⃣ SEATED SPINAL TWIST
👉 Releases stiffness in spine
⏱️ Hold 15–20 sec each side
✔️ Keep spine tall, twist gently
4️⃣ KNEE TO CHEST
👉 Eases lower back pain
⏱️ 15–20 sec × 2
✔️ Hug both knees, relax neck
5️⃣ STANDING SIDE STRETCH
👉 Stretches side & lower back muscles
⏱️ 10–15 sec each side
✔️ Don’t bend forward/backward
💪 GENTLE BACK-STRENGTHENING (VERY SAFE)
6️⃣ PELVIC TILT
👉 Activates core & protects back
⏱️ 10–12 reps
✔️ Press lower back into floor
7️⃣ GLUTE BRIDGE
👉 Supports lower back
⏱️ 10 reps
✔️ Squeeze glutes, don’t arch too much
8️⃣ BIRD DOG
👉 Improves balance & spine stability
⏱️ 6–8 reps per side
✔️ Keep hips stable
⚠️ IMPORTANT TIPS
✔️ Move slowly
✔️ No jerky movements
✔️ Stop if pain increases
✔️ Best time: Morning or before bed
✔️ Practice daily for 10–15 minutes
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