Step 1
Recovery - Spinal Rocking
Exercise to ease low back pain at home: Lie on your back and gently rock the knees side to side or forward and back to relax the spine and hips.
30s10 reps2 sets0 touches
View drill details →Recovery Plan Template
Lower Back Recovery Session
Exercise to ease low back pain at home: A controlled lower back recovery routine improving movement quality, mobility, and core stability.
6 drills~3 min0 touchesDailyStep by Step
Step 2
Recovery - Curl Up
Exercise to ease low back pain at home: Lie on your back and gently lift the head and shoulders slightly while keeping the lower back controlled and stable.
30s12 reps2 sets0 touches
View drill details →Step 3
Recovery - Lower Back Pelvic Tilt
Exercise to ease low back pain at home: Lie on your back with knees bent and gently tilt the pelvis to flatten the lower back against the floor, then release.
30s10 reps2 sets0 touches
View drill details →Step 4
Recovery - The Bridge
Exercise to ease low back pain at home: Lie on your back with knees bent, lift the hips into a bridge position, then lower slowly with control.
30s10 reps2 sets0 touches
View drill details →Step 5
Recovery - Knee to Chest Stretch
Exercise to ease low back pain at home: Lie on your back and gently pull one or both knees toward the chest to stretch the lower back and hips.
30s1 reps2 sets0 touches
View drill details →Step 6
Recovery - Piriformis Stretch
Exercise to ease low back pain at home: Cross one ankle over the opposite thigh and gently pull the legs toward the body to stretch the glutes and hip.
30s1 reps2 sets0 touches
View drill details →