SUPINE PELVIC TILT EXERCISE

SUPINE PELVIC TILT

• Supine pelvic tilt exercise helps to reduce acute lumbar pain by relieving pressure on the facet joints and gently stretching the muscles and ligaments of your back, strengthening your core and improving your posture.
• You should perform this exercise on the floor at first, but as you improve you can try it standing up, and on a swiss ball.

• Also, there is an alternative for Supine pelvic tilt exercise for those who have difficulty in lying on the floor especially during pregnancy i.e., Kneeling pelvic tilt

HOW TO DO SUPINE PELVIC TILT EXERCISE TO REDUCE ACUTE BACK PAIN ?

1. Lie down on your back with both your knees bent at a comfortable angle, your feet kept flat on the floor, both the arms by your sides slightly bend, and your lower back arched normally but relaxed.
2. Gently press the small of your back downwards into the floor and tilt your pubic bone upward by tightening your abdominal and pelvic floor muscles, as if trying to hold urine.
3. Hold for at least 5 seconds initially, but after some improvement, you can go for 10 sec. hold.
4. Relax and return to the first position, keeping the small of your back slightly arched once more. Repeat 5 times and relax.
5. You can increase the number of repetition up to 10 once you feel comfortable with the exercise.