12/02/2026
1. Knee to Chest Stretch
Purpose: Relieves lower back tension
How to do:
Lie on your back.
Bring one knee toward your chest.
Hold for 20–30 seconds.
Switch legs.
Repeat 3 times each side.
🔹 2. Piriformis Stretch (Very Effective for Sciatica)
Purpose: Reduces pressure on sciatic nerve
How to do:
Lie on your back.
Cross one ankle over opposite knee.
Pull the bottom thigh toward your chest.
Hold 20–30 seconds.
Repeat 3 times per side.
🔹 3. Cat–Cow Stretch
Purpose: Improves spine mobility
How to do:
Get on hands and knees.
Arch back up (Cat).
Drop belly down (Cow).
Move slowly for 10–15 reps.
🔹 4. Glute Bridge
Purpose: Strengthens lower back & glutes
How to do:
Lie on your back, knees bent.
Lift hips upward.
Hold 5 seconds.
Do 10–12 reps.
🔹 5. Pelvic Tilt
Purpose: Strengthens core & reduces pressure
How to do:
Lie on your back.
Tighten abdominal muscles.
Flatten lower back against floor.
Hold 5–10 seconds.
Repeat 10 times.
⚠️ Important Precautions:
Avoid heavy lifting.
Avoid sudden twisting movements.
Stop if pain increases sharply.
If pain radiates severely down the leg → consult doctor.
