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Relieve Morning Back Pain: The Power of Pelvic Tilts and Lower Core Strengthening


Are you tired of waking up with morning back pain? Do you yearn for a pain-free start to your day? Today, we delve deeper into the realm of pelvic floor health and lower core strengthening exercises. By incorporating pelvic tilts and targeted lower core exercises into your daily routine, you can pave the way to a pain-free morning and enhanced overall well-being. Let's unlock the potential of these exercises together.

Pelvic tilts are an excellent tool for mobilizing the lower back and pelvic region, reducing morning stiffness, and promoting flexibility. To perform pelvic tilts effectively, follow these steps:

  1. Supine Pelvic Tilts:

    a. Lie on your back with your knees bent and feet flat on the floor. b. Place your hands on your lower abdomen. c. Begin by tilting your pelvis backward, flattening the lower back against the floor. d. Hold this position for a few seconds, feeling the engagement in your lower core and pelvic floor muscles. e. Gradually tilt your pelvis forward, gently arching your lower back. f. Repeat the movement 10 to 15 times, gradually increasing the range of motion as you become more comfortable.

In addition to pelvic tilts, strengthening your lower core muscles is crucial for providing stability and support to your back. Here are some exercises that target the lower core:

  1. Dead Bug Exercise:

    a. Lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle, knees stacked over your hips. b. Engage your core and lower back muscles to press your lower back into the floor. c. Extend your right leg forward while simultaneously lowering your left arm overhead. d. Return to the starting position and repeat the movement with your left leg and right arm. e. Continue alternating sides for 10 to 12 repetitions, focusing on maintaining core stability throughout the exercise.

  2. Leg Raises:

    a. Lie on your back with your arms by your sides and legs extended. b. Keeping your core engaged and your lower back pressed into the floor, lift both legs off the ground simultaneously. c. Lower your legs back down to the starting position with control. d. Repeat for 10 to 12 repetitions, gradually increasing as you become stronger.

  3. Bird Dog Exercise:

    a. Begin on all fours, with your hands directly beneath your shoulders and your knees directly beneath your hips. b. Engage your core and extend your right arm forward while simultaneously extending your left leg backward. c. Maintain a neutral spine and avoid arching your back. d. Return to the starting position and repeat the movement with your left arm and right leg. e. Continue alternating sides for 10 to 12 repetitions, focusing on balance, stability, and core engagement.

Remember, consistency and proper form are key when performing these exercises. Start with a comfortable range of motion and gradually increase as you become more confident and stronger. Listen to your body and avoid any exercises that cause pain or discomfort.

By incorporating pelvic tilts and lower core strengthening exercises into your daily routine, you can build a strong and stable foundation for your back, alleviating morning pain, and enhancing your overall well-being. Stay dedicated, and embrace the journey to a pain-free morning. You've got this!

Please note that it's always wise to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions or concerns.

Here's to pain-free mornings and a brighter future!

Yaron Lohr, DC Clinic Director

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