The best exercise to relieve lower back pain can vary depending on the underlying cause of the pain and the individual’s specific condition. However, one of the most widely recommended exercises for relieving lower back pain is the pelvic tilt or pelvic tilt stretch. This exercise helps to strengthen the core muscles, particularly the abdominal and lower back muscles, which can provide support and stability to the lower back.
Here’s how to perform the pelvic tilt exercise:
- Starting Position: Lie on your back with your knees bent and feet flat on the floor. Keep your arms relaxed at your sides.
- Neutral Spine: Find your neutral spine position by gently arching and flattening your lower back against the floor until you feel a comfortable middle position.
- Pelvic Tilt: Inhale deeply, then as you exhale, engage your core muscles and gently tilt your pelvis backward to flatten your lower back against the floor. Imagine pressing your lower back into the ground. Hold this position for a few seconds.
- Release: Inhale again and release the tilt, returning to your neutral spine position.
- Repeat: Repeat the pelvic tilt for 10 to 15 repetitions, gradually increasing the number of repetitions as you feel more comfortable.
Remember to perform this exercise slowly and with control. Avoid arching your back excessively during the movement.
While the pelvic tilt can be an effective exercise for many people with lower back pain, it’s essential to consult with a healthcare professional or a physical therapist before starting any exercise program, especially if you have severe or chronic back pain. They can assess your specific condition and recommend a personalized exercise plan that may include other stretches, strengthening exercises, or modifications based on your needs.
Additionally, maintaining a healthy lifestyle, including regular physical activity, proper posture, and avoiding prolonged sitting or heavy lifting, can also contribute to reducing and preventing lower back pain.