Pelvic Tilts: Lie on your back with knees bent, and gently rock your pelvis back and forth to stretch and strengthen your lower back.
Cat-Cow Stretch: Begin on your hands and knees, arch your back like a cat, then lift your head and tailbone like a cow, repeating the motion to improve spinal flexibility.
Child's Pose: Kneel and sit back on your heels, reaching your arms forward and lowering your forehead to the ground to relieve tension in the lower back.
Bridges: Lie on your back, bend your knees, and lift your hips off the ground, engaging your glutes and core muscles to strengthen the lower back.
Partial Crunches: Lie on your back with knees bent, cross your arms over your chest, and lift your shoulders off the ground, targeting the abdominal muscles which support the lower back.
Superman Pose: Lie face down, arms extended in front, and lift your arms and legs off the ground, strengthening the lower back and improving posture.
Child's Pose with Rotation: Similar to the Child's Pose, but twist your torso to one side while keeping your arms extended, providing a gentle stretch and rotation for the lower back.