In America, back pain strikes 8 out of every 10 people, according to MedlinePlus. Weak core muscles are often the culprit. The spine needs strong muscles to support it, and when that support system is weak from sparse use, injury can occur. You can perform pelvic-stability exercises on a daily basis to help prevent back pain and strengthen crucial support muscles.
Pelvic Tilts
Start with this basic pelvic-stability exercise. Lie on your back with your knees bent and your feet flat on the floor. While exhaling, tighten your lower abs by pushing them directly down into the floor, like you're trying to flatten the arch in your back. Hold this position for five seconds, then relax. Repeat this exercise for two sets of 20 repetitions.
Bridging
Bridging exercises are another staple in any pelvic-stability program. Lie on your back on a solid surface with your knees bent and your feet flat on the floor. Tighten your buttocks and lift them off the ground until your torso forms a straight line with your upper legs and knees. Hold this position for five seconds, keeping your lower abdominal muscles tight. Slowly lower your body back down to the floor. Repeat this exercise for two sets of 20 repetitions. You can increase the difficulty of this exercise by alternately lifting your feet off the ground while in the bridging position.
Quadruped
Use quadruped exercises to further improve pelvic stability. Start by kneeling on the floor on your hands and knees. Keep your back flat and your lower abdominal muscles tight, like you're balancing a cup of coffee on your back. Then, alternate lifting your arms so they are extended straight ahead at shoulder height and parallel to the floor. Perform 2 sets of 20 repetitions. When this becomes too easy, alternate lifting your legs, followed by lifting your opposite arm and leg at the same time.
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