When it comes to relieving lower back pain, no single exercise works for everyone but certain movements consistently offer relief by strengthening core muscles, improving flexibility, & promoting better posture. Among these, the pelvic tilt stands out as one of the best exercises to gently relieve lower back discomfort, especially for beginners.

Why Pelvic Tilts Work

The pelvic tilt is a low-impact movement that activates your abdominal & lower back muscles. It helps…

• Strengthen the core

• Stretch tight lower back muscles

• Promote spinal alignment

• Reduce pressure on spinal discs

Over time, this gentle movement can ease tension & create more stability through the lumbar spine.

How to Perform a Pelvic Tilt

• Lie on your back with knees bent & feet flat on the floor.

• Keep arms at your sides & your spine in a neutral position.

• Inhale, then slowly exhale and flatten your lower back against the floor by gently engaging your abdominal muscles.

• Hold for 5-10 seconds, then return to the starting position.

• Repeat for 10-15 reps.

Start slow, & gradually increase your sets as your comfort improves.

Additional Effective Exercises

While pelvic tilts are excellent, combining them with other stretches and movements can enhance relief. Consider adding…

• Child’s Pose – Gently stretches the spine & hips.

• Knee-to-Chest Stretch – Relieves tension in the lower back.

• Bird-Dog Exercise – Builds spinal stability & balance.

• Cat-Cow Stretch – Increases spine flexibility & circulation.

Important Reminder

If your lower back pain is persistent or worsening, it’s best to consult a physical therapist. At Physical Therapy by Phoenix in Springfield, MO, our trained specialists develop personalized plans to treat the root cause of your discomfort & help you move pain-free.

Location – 1839 E. Independence, Ste R, Springfield, MO 65804
Phone – (417) 708-5174
Website – ptphoenixspringfield.com