Pelvic tilt:

The pelvic tilt is a posture that  reduces stress on the lower back caused due to sitting or standing.

Lie on your back with your knees bent and your head comfortably supported.

You would notice a space between your lower back and the surface on which you are lying. (You can find this by inserting yourfingers underneath your back.)

Squeeze your buttocks together, tighten your abdominal muscles, and raise your buttocks slightly off the floor until the small of back is pressing flat against the surface. This is the pelvic tilt position.

Hold this position for 10 seconds. Then relax completely.

The pelvic tilt rotates your pelvic bone and decreases the curve in the lower part of your spine.

Lateral Trunk Stretch

This exercise stretches the muscle on both sides of the abdomen.

Bend your knees and put your hands behind your head with your elbows outstretched. Then cross your left leg over your right (hold for 15 seconds).

Use the left leg to push the right knee towards the floor until you feel a good stretch. Push your knee as close to the floor as you can. Hold the stretch for 15 seconds. Then carry out this exercise using right leg over the left knee.

Prone Lift

This exercise strengthens back muscles. Turn over on your stomach and place a firm cushion under your pelvis and lower abdomen. Tighten your buttocks.

Slowly lift your head and chest off the floor. Hold this position for 5 seconds. Then let yourself down slowly and relax completely. Initially  keep your arms at your sides. As you practice you can make this tougher by extending the arma straight in front.  Put your hands behind your head for even making it more difficult.

Seated Lumbar Flexion

This exercise stretches the lower back.

In sitting position, put your soles together and let your knees fall apart wide enough. With outstretched arms, slowly bend forward from the hips as far as you can without pain. Imagine you’re reaching for a handle just beyond the tips of your fingers. You would feel a stretch in your back.

Hold this position 15 seconds.

Then return to the up-right position and relax completely.

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