This document provides a series of basic exercises designed to stretch and strengthen the back muscles, aimed at preventing low back pain. It includes instructions for various exercises such as knee-to-chest stretch, lower back rotational stretch, and bridge exercise, recommending repetitions and cautioning individuals with certain health conditions to consult a doctor before starting. The content is intended for noncommercial health education purposes and encourages gradual practice of exercises.

1. EXERCISES FOR LOW BACK PAIN
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2. Back exercises in 15 minutes a day
Do you want to prevent back pain? Try a few basic exercises to stretch
and strengthen your back and supporting muscles. Repeat each exercise
a few times, then increase the number of repetitions as the exercise gets
easier. Buit If you've ever hurt your back or have other health conditions,
such as osteoporosis, consult your doctor before doing these exercises.

3. Knee-to-chest stretch
Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands,
pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the
starting position (A) and repeat with the opposite leg (C). Return to the starting position
and then repeat with both legs at the same time (D). Repeat each stretch two to three
times — preferably once in the morning and once at night.

4. Lower back rotational stretch
Lie on your back with your knees bent and your feet flat on the floor (A). Keeping
your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for
five to 10 seconds. Return to the starting position (C). Repeat on the opposite
side (D). Repeat each stretch two to three times — preferably once in the
morning and once at night.

5. Lower back flexibility exercise
Lie on your back with your knees bent and your feet flat on the floor (A). Arch
your back so that your pubic bone feels like it's pointing toward your feet (B).
Hold for five seconds, then relax. Flatten your back, pulling your bellybutton
toward the floor — so that your pubic bone feels like it's pointing toward your
head (C). Hold for five seconds, then relax. Repeat. Start with five repetitions
each day and gradually work up to 30.

6. Bridge exercise
Lie on your back with your knees bent and your feet flat on the floor (A). Keeping
your shoulders and head relaxed on the floor, tighten your abdominal and gluteal
muscles. Then raise your hips to form a straight line from your knees to your
shoulders (B). Try to hold the position long enough to complete three deep
breaths. Return to the starting position (C). Repeat. Start with five repetitions
each day and gradually work up to 30.

7. Cat stretch
Position yourself on your hands and knees (A). Slowly let your back and
abdomen sag toward the floor (B). Then slowly arch your back, as if
you're pulling your abdomen up toward the ceiling (C). Return to the
starting position (A). Repeat three to five times, twice a day.

8. Seated lower back rotational stretch
Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing
your left elbow against the outside of your right knee, twist and stretch to the
side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this
stretch three to five times on each side, twice a day.

9. Shoulder blade squeeze
Sit on an armless chair or a stool (A). Keeping your chin
tucked in and your chest high, pull your shoulder blades
together (B). Hold for five seconds, then relax. Repeat
three to five times, twice a day.

10. So, let's start practicing
starting from simple movements, short time and increased gradually
and whenever possible then you could consult with health personnel and
medical rehabilitation on your premises
Thank you for your attention
and Mayo Clinic , Thank you so much for your great website
for other great tools you guys must visit http://www.mayoclinic.com/health-information/