It's important to note that if you're experiencing persistent or severe back pain, it's crucial to consult with a healthcare professional before attempting any exercises. They can provide personalized advice based on your specific condition. That being said, for general back discomfort or mild pain, here are some exercises that may help:

  1. Gentle Stretching:

    • Cat-Cow Stretch: Start on your hands and knees, arch your back upward (like a cat), and then lower it down while lifting your head (like a cow).
    • Child's Pose: Kneel on the floor with your toes together and knees apart. Sit back on your heels, stretching your arms forward on the floor.

  2. Core Strengthening:

    • Pelvic Tilts: Lie on your back with knees bent. Tighten your abdominal muscles and push your lower back into the floor.
    • Bridge Exercise: Lie on your back with knees bent, lift your hips off the floor, and hold for a few seconds.

  3. Low-Impact Cardio:

    • Walking: A low-impact activity that can help improve circulation and promote healing.
    • Swimming: Gentle on the back due to buoyancy.

  4. Yoga or Pilates:

    • These exercises often focus on flexibility, balance, and core strength, which can be beneficial for back health.

  5. Back Extension Exercises:

    • Cobra Stretch: Lie on your stomach, place your hands under your shoulders, and lift your chest off the floor.
    • Superman Exercise: Lie on your stomach, lift your arms and legs off the ground simultaneously, and hold for a few seconds.

  6. Seated Exercises:

    • Seated Forward Bend: Sit on the floor with legs extended, hinge at your hips, and reach toward your toes.
    • Seated Twist: Sit with your legs crossed, twist your upper body to one side, and hold.

  7. Wall Sits:

    • Stand with your back against a wall, slide down until your knees are bent at a 90-degree angle, and hold.

  8. Pelvic Floor Exercises (Kegels):

    • These exercises can help stabilize the lower back.

Always listen to your body and avoid any movements that cause increased pain. If your back pain persists or worsens, consult a healthcare professional for further evaluation and guidance. Additionally, maintaining good posture, staying active, and practicing stress management can contribute to overall back health.