While no single exercise fits all, one movement widely regarded as the most effective for easing lower back pain is the Pelvic Tilt.

Pelvic Tilt Exercise

How to do it

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your abdominal muscles and flatten your back against the floor.
• Hold for 5 – 10 seconds, then release.
• Repeat 10 – 15 times.

Why It Works

• Strengthens your core and lower back muscles.
• Promotes spinal mobility and flexibility.
• Reduces stiffness and relieves mild discomfort.

Other helpful exercises include cat-cow stretches, bridges, child’s pose, and knee-to-chest stretches. Always consult a physical therapist before beginning any exercise routine, especially if your pain is moderate to severe.