Here’s a simple exercise routine to soothe those nerves and strengthen your lower back.
- Pelvic Tilt Stretch:
- Lie on your back with knees bent.
- Tighten your abdominal muscles and push your lower back into the floor.
- Hold for 5 seconds, then relax. Repeat 10 times.
- Child’s Pose:
- Start on hands and knees, then sit back on your heels with arms extended.
- Stretch your lower back by reaching forward.
- Hold for 20-30 seconds, breathing deeply.
- Piriformis Stretch:
- Sit with one leg crossed over the other.
- Gently pull the knee of the crossed leg toward the opposite shoulder.
- Hold for 15-20 seconds, switch legs, and repeat.
- Cat-Cow Stretch:
- On hands and knees, arch your back up (cat), then dip it down (cow).
- Repeat for 10 cycles to improve flexibility and reduce tension.
- Seated Forward Bend:
- Sit with legs extended, hinge at hips, and reach toward your toes.
- Hold for 20 seconds, feeling the stretch in your lower back and hamstrings.
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