are designed to help with the pain caused by an increased curve in the lower spine and strengthening the abdominal muscles. To relieve lower backache, lean your back up against a wall, feet slightly apart, weight on your heels and knees slightly bent. Take a deep breath in and on the out breath tighten the belly muscles and buttocks, flatten the hollow of your lower back out and tilt your pelvis forward and upwards. Try to hold this position for a few seconds.
Image 2-07 shows how to relieve lower backache by leaning against a wall.
A pelvic tilt can also be done lying on your back with your knees bent and feet flat on the floor. Tilt your pelvis up towards your belly, keeping your shoulders and buttocks on the floor, hold for 3 seconds, then relax. Repeat a few times. After pelvic tilting on the floor, stay there for a good stretch of the lower back. Put your bent legs together and let them lower to one side of your body to the floor. Have your arms stretched out each side for balance and look in the opposite direction to your legs.
Image 2-08 shows how to relieve lower backache by pelvic tilting on the floor.
A third way of doing this exercise is the 'angry cat' exercise on your hands and knees. Arching your back, head down, bottom tucked in. Hold for a few seconds then relax. Be aware of not letting your back sag as you rest from this exercise, as this increases the hollow in the lower back. Try to keep the back straight and in alignment.
Image 2-09 shows the 'Angry Cat' exercise.
, belly dancing, yoga and swimming are also good exercises for the lower back pain.
Image 2-10 shows pelvic rocking.