Exercises for the Lower Back & Pelvis

Exercises for the lower back and pelvis regions can help you in a variety of ways. By strengthening these muscles and keeping them in shape, you will be supporting your spine. You will be increasing your core strength, your sense of balance, your posture and your overall body alignment while also decreasing your chances of experiencing back pain. Weak muscles cause back pain, says bigbackpain.com.

Basic Twist

Your lower back will get a good stretching by doing a basic twist exercise, says bigbackpain.com. Lie on your back on a flat surface. Stretch your arms out to the sides. Slowly bend your knees and bring them up as close to your chest as possible. Inhale as deeply as you can. Slowly exhale as you gently lower your knees to the floor while twisting to the right. Make certain to keep your knees together during this maneuver. Hold this position for five seconds. Take a deep breath in as you slowly return your knees to your chest. Exhale as you turn your knees to your left side. Inhale as you return your knees to your chest. Repeat this exercise five times.

Bird Dog

Doing a Bird Dog will strengthen your lower back muscles and core muscles while also increasing your balance, says bigbackpain.com. Start by kneeling down on a workout mat. Get on all fours, and place your hands directly under your shoulders. Make certain your knees are directly under your hips. Keep your back straight throughout this exercise. Tighten your abdominal (stomach) muscles, and lift one arm up and forward so that it is parallel to your back. Then lift your opposite leg and straighten it out in a similar manner. Be sure to keep your face down with your head aligned to keep your spine aligned. Your arm, spine and leg need to be aligned as if you are forming a flat surface. Hold this extended position for 10 to 30 seconds, depending upon your level of fitness. Relax and return to your original position. Repeat this exercise with your opposite side.

Leg Lifts

Performing some leg lift exercises will strengthen your pelvis, states bigbackpain.com. Lie flat on your back. Bend your left knee to about 90 degrees. Make certain your foot is flat on the floor, and tighten your abdominal muscles. Keep your right leg straight as you slowly lift it about a foot off the floor. Hold this position for 10 seconds. Relax and slowly return your leg to the floor. Repeat this exercise 10 times. Do the same routine with your left leg.

Pelvis Clock

You can strengthen your pelvis muscles by doing a pelvis clock, states ayushveda.com. Lie flat on your back. Bend your knees; keep your feet flat on the floor and your hands alongside your body. Slowly lift your pelvis. Rotate your pelvis in a circular clockwise motion: 12 o’clock will be towards your feet, 6 o’clock will be towards your chest, 3 o’clock will be to your right and 9 o’clock will be towards your left. Do five pelvis clock maneuvers. Return your pelvis to the original position, and relax for a few seconds. Repeat this exercise five times.

About this Author

Crystal Welch has a 30-year history in writing. Her published works have been included in the Wellness Directory, Earthdance Press, Higher Source, H&R Block and different business journals. She also operates a blog with more than 94,000 readers. Welch has a B.B.A. from Eastern Michigan University.