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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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