Exercises like pelvic tilts, cat-cow stretch, sitting rotation, and bridging relieve low back pain.

• Low back pain is one of the major pain disorders which oссurs in both young and old people.
• To relieve low back pain you can practice the following exercises at home.

Pelvic Tilts for low back pain

• To strengthen abdominal muscles. 
• Lie on your back on the floor with your knees bent. 
• Flatten your back against the floor by tightening your abdominal (stomach) muscles and buttocks.
• Hold for up to 10 seconds. Breathing normally.
• Repeat 10 times per set. 2 sets per session, 1 sessions per day.

Cat-Cow Stretch for low back pain

• Gentle mobilization of the spine.
• Stretching and strengthening core muscles.
• On hands and knees, maintain tight abdominal with head straight.
• Take a deep breath in and lift your lower rib cage, round your back and relax your neck.(Fig. A) “ Camel position”
• As you breath out, lower your chest towards the floor, looking slight upward.(Fig. B) “ Cat position”
• Return to the beginning position with tight abdominals.
• Repeat 10 times per set, 2 sets per session, 1 session per day.

Sitting Rotation Stretch

• Improve flexibility.
• Sit on the floor or an exercise mat.
• Cross right leg over the left. Place the sole of the right leg on the floor.
• Place right arm behind you as a support.
• Twist your trunk towards the right leg.
• Extend left arm so the elbow presses against the knee, deepening the stretch.
• Look over right shoulder to deepen the stretch even more.
• For symmetrical exercise, repeat this stretch again on the other side.

Bridging for back pain

• Improve core strength and spinal stabilization.
• Lie on your back with your knees bent. 
• Tighten the muscles in your stomach.
• Raise your hips off the floor until they line up with your knees and shoulders. 
• Hold for three deep breaths.
• Repeat 10 times per set, 2 sets per session, 1 session per day.