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Lower Back Pain Exercises

Body Posted by Mia Garnsey

Pelvic Tilts

Pelvic tilts are designed to build your pelvis. It helps to engage the core muscles along the spine, and the pressure helps to relieve inflammation around that area. Pelvic tilts have been proved to be effective and safe to remedy lower back pain. This exercise is a simple one with easy steps for effective results.

Steps

  1. Lay flat on your back, with your knees, bent and facing up, and the toes facing forward.
  2. Pull in your belly and tighten the muscles.
  3. Keep your back and feet pressed flat onto the floor.
  4. Hold this position for at least five seconds or up to ten seconds, slowly taking in deep breaths and exhaling.
  5. Repeat your pelvic tilts up to twelve times for significant results.

Reference:

[1] https://www.medicalnewstoday.com/articles/323204

[2] https://www.webmd.com/back-pain/ss/slideshow-exercises#:~:text=Try%3A%20Partial%20Crunches,feet%20flat%20on%20the%20floor.

[3] https://www.spine-health.com/wellness/exercise/exercise-walking-better-back-health#:~:text=People%20with%20ongoing%20or%20recurrent,incidence%20of%20low%20back%20pain.

[4] https://www.doctorcall.co.uk/news/post/swim-away-from-lower-back-pain#:~:text=Swimming%20is%20often%20recommended%20for,on%20the%20nerves%20is%20reduced.

[5] https://www.spine-health.com/conditions/sports-and-spine-injuries/bicycling-and-back-pain#:~:text=Biking%20is%20a%20popular%20form,as%20jogging%20or%20aerobics%20class.

[6] https://www.webmd.com/back-pain/ss/slideshow-exercises#:~:text=Try%3A%20Wall%20Sits,Repeat%208%20to%2012%20times.