top 5 Lower back pain exercises sciatica pain exercises

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Here are a few exercises that may help alleviate lower back pain:
1. **Pelvic tilts**: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds before relaxing.
2. **Bridges**: Lie on your back with knees bent and feet flat on the floor. Lift your hips up off the floor, creating a straight line from your shoulders to your knees. Hold for a few seconds before lowering back down.
3. **Cat-Cow stretch**: Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Inhale and arch your back towards the ceiling (cow pose), then exhale and round your back towards the ceiling (cat pose). Repeat several times.
4. **Child's pose**: Start on your hands and knees, then sit back on your heels while reaching your arms forward on the floor. Hold this stretch for 20-30 seconds.
5. **Seated spinal twist**: Sit on the floor with your legs extended in front of you. Cross your right leg over the left, placing your right foot on the floor. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold for a few breaths before switching sides.
Remember to listen to your body and stop any exercise that causes increased pain. It's always a good idea to consult with a healthcare provider or physical therapist before starting a new exercise routine, especially if you have chronic lower back pain.
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कमर दर्द की एक्सरसाइज
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कमर दर्द कैसे ठीक करें
कमर दर्द से छुटकारा पाने के लिए करें ये एक्सरसाइज
कमर दर्द का नुस्खा
कमर पीठ दर्द का इलाज
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[@sushilrajpoot8769]

Shandar 👌

[@KamlabenRajput-hi8ee]

Thank you sir ❤❤

[@jyotikumari-mm2fy]

Very nice video sir ji

[@IramRafeeque]

Good vido ❤sir

[@hemalmistry4401]

Knee or back pain dono this excercise kar sakte hai kya

[@manasirautray4930]

Sir mera leftghutna charmahina se replace huaa hai main kaise exercises karu

[@ramkumarsharma4139]

Sir fytitka 10 can be taken suffering from L4 5 and SI and D2 D3 area also problem in knee osteoarthritis

[@farahhussain8355]

Good morning sir
बहुत दिनों से आपके विडियो नही देख पाई हूँ इसका बहुत खेद है
सर मुझे भी यह problem आया है मेरी Hips और Lower back में Pain है और यह दर्द घुटने तक आता है दर्द इतना है कि चले भी नही जा रहा है दर्द ज्यादा रहने पर कोई भी साईड पर लेटे भी नही जा रहा है रात में ज्यादा दर्द रहा तो पैरो में भी झुंन झुंन हो रहा है
घुटने के साथ अब यह भी प्रोब्लेम आ गई
क्या करूं सर बहुत परशान हूँ Plz help me❤

[@neelammalik8366]

Mujhe shoulder rkohni kebeech mei bone dard hei bajoo peechhe nahi jatti pl batayein

[@shankarraosalunkhe-patil6489]

Sir ! Whether one D3 vitamin 60k tab/capsule is to be taken Daily ?? At Which Which time - Nashta/ lunch/ dinner ?
Please guide.
GOOD NIGHT !

[@Sanjivaniheathsolution]

Weekly after dinner or lunch,Not daily

[@pramodvanshiv6501]

Vitamin B complax, vitamin D3 60k

[@mohantynd]

Vitamin B complex and Vitamin 3 60000

[@rekhakhandagale9974]

Vitamin B n vitamin D3 60k

[@fatimadabre4565]

Vitamin B complex and Vitamin D3 60k

[@kalpanajoshi42]

Sir mera khutneka dard aapki batai exercises karne se 100 parsan thik hogaya hen ab sirf kros leg bethne me thodi taklif hoti he baki bahut hi aram yogya he thank you sir 🙏

[@ssingh1872]

Vit b and d 360 k

[@daleepsingh5870]

सर मुझे 4 दिन पहले लेफ्ट leg मे ये प्रॉब्लम हुई हैं डॉ के पास गया तो उन्होंने injection लगवाए l pain killer भी दी हैं पर कोई फर्क नहीं पड़ रहा

[@daleepsingh5870]

अब आपके बताई excercise करूँगा बहुत painful हैं ये दर्द

[@kanchanrane1162]

Muze bhi 16 years pahale ye taklif thi. Maine sub dawaiya lee. Aaurvedic, homeopathy, exercise. Lekin mera left pair thoda abhi bhi bhari lagta hai, pain nahi hai. Pahale jaisa nahi raha. Vo bharipan kami nahi ho raha hai

[@kanchanrane1162]

Koi upaay hai kya

[@RajivKolte]

Vitamin D3

[@manasirautray4930]

Vitamin b complex our d3 60000

[@KamlabenRajput-hi8ee]

Vetamen d.vetamen b3

[@savitaagarwal3690]

B complex

[@neelamgupta3880]

Vitamin b complex n vitamin d 36oooo