Begin with a gentle stretching routine targeting the lower back muscles. Incorporate exercises like the cat-cow stretch
Lie on your back with knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back into the floor
From the same starting position as pelvic tilts, lift your hips off the floor, creating a straight line from shoulders to knees.
Start on your hands and knees in a tabletop position. Extend your right arm forward and left leg back, keeping your hips square to the ground.
Begin in a push-up position with hands directly under shoulders. Engage your core and hold your body in a straight line from head to heels, avoiding arching or sagging in the lower back
Lie on your stomach with arms extended overhead and legs straight. Lift your chest, arms, and legs off the ground simultaneously, then flutter your arms and legs up and down as if swimming.
Tight hip flexors can contribute to lower back discomfort. Incorporate stretches like lunges, kneeling hip flexor stretches, and butterfly stretches
Low-impact cardiovascular exercises like walking or swimming can help improve overall fitness and reduce lower back discomfort.