02/23/2026
MOVEMENT MONDAY
Today’s focus is 4 gentle exercises to help with lower back pain. These movements are simple, low-impact, and designed to support mobility, stability, and comfort. Always move within a pain-free range and go slow.
Here’s how to do each exercise:
✔️ Knee to Chest
Lie on your back with knees bent. Gently pull one knee (or both) toward your chest, holding for 10–20 seconds. This helps relax the lower back muscles.
✔️ Pelvic Tilts
Lie on your back with knees bent. Gently tighten your stomach muscles to flatten your lower back into the floor, then relax. Repeat slowly to improve core support.
✔️ Cat-Cow Stretch
On hands and knees, slowly round your back upward (cat), then gently drop your belly and lift your chest (cow). Move smoothly and with your breath.
✔️ Bird-Dog
On hands and knees, extend one arm and the opposite leg while keeping your back steady. Hold briefly, then switch sides. This builds core strength and stability.
💬 𝗪𝗵𝗶𝗰𝗵 𝗼𝗻𝗲 𝗳𝗲𝗲𝗹𝘀 𝗯𝗲𝘀𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸?
