mean common mechanical/low-back pain without neurological symptoms, a gentle combination of mobility + core strengthening is usually helpful. Staying active is generally preferred over prolonged bed rest.
10–15 minute routine
1) Pelvic tilts Lie on your back, knees bent. Flatten your lower back gently against the floor, then relax. 10–15 repetitions
2) Knee-to-chest stretch Bring one or both knees toward your chest. Hold 10–20 sec × 2–3.
3) knee rolls Supine, knees bent together. Slowly move both knees side-to-side while keeping shoulders down. 10 repetitions each side
4)Catcamel On hands and knees. Slowly round your back, then gently arch it. 8–10 repetitions
5)Bid-dog From hands and knees, extend opposite arm and leg. Hold 5–10 sec. 6–10 each side
Frequency: 1–2 sessions/day initially; progress gradually. Stop an exercise if it significantly increases your pain, particularly if it increases pain going down
⚠️ Don't just exercise if you have New bladder/bowel disturbance Saddle/genital numbness Severe or progressive leg weakness Numbness/weakness in both legs Fever, unexplained weight loss, significant trauma, or rapidly worsening severe pain These require urgent medical assessment.
Dr pradeep jat
mean common mechanical/low-back pain without neurological symptoms, a gentle combination of mobility + core strengthening is usually helpful. Staying active is generally preferred over prolonged bed rest.
10–15 minute routine
1) Pelvic tilts
Lie on your back, knees bent.
Flatten your lower back gently against the floor, then relax.
10–15 repetitions
2) Knee-to-chest stretch
Bring one or both knees toward your chest.
Hold 10–20 sec × 2–3.
3) knee rolls
Supine, knees bent together.
Slowly move both knees side-to-side while keeping shoulders down.
10 repetitions each side
4)Catcamel
On hands and knees.
Slowly round your back, then gently arch it.
8–10 repetitions
5)Bid-dog
From hands and knees, extend opposite arm and leg.
Hold 5–10 sec.
6–10 each side
Frequency: 1–2 sessions/day initially; progress gradually. Stop an exercise if it significantly increases your pain, particularly if it increases pain going down
⚠️ Don't just exercise if you have
New bladder/bowel disturbance
Saddle/genital numbness
Severe or progressive leg weakness
Numbness/weakness in both legs
Fever, unexplained weight loss, significant trauma, or rapidly worsening severe pain
These require urgent medical assessment.
1 month ago | [YT] | 5
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