Exercises to improve back pain

Sagging back is an excessive inward curvature of the lower back that can occur at any age but is more common in children and women. Women during and after pregnancy or people who sit for long periods of time are more likely to develop sagging back.

Excessive inward curvature of the lumbar spine can cause symptoms such as lower back pain, nerve problems, and more serious conditions such as spondylolisthesis. Sagging of the back is often caused by an imbalance in the muscles around the pelvis. Too much forward tilt of the pelvis affects the curvature of the lower back.

People with slouching can refer to the exercises below to strengthen the glutes, hamstrings and abdominal muscles, improve the posture of the pelvis. From there, the patient reduces slouching, increases the ability to perform daily activities.

Pelvic tilt on ball

This exercise helps identify the position of the pelvis as well as stretch and strengthen the abdominal and back extensor muscles.

How to practice: Sit on an exercise ball with your feet slightly wider than hip-width apart, shoulders back, and a neutral spine. Your knees should be at a 90-degree angle as you sit with your feet flat on the floor. Tilt your hips and round your lower back by contracting your abdominal muscles. It should feel like you’re trying to bring your pubic bone to your navel. Hold for three seconds. Then tilt your hips in the opposite direction and arch your back. Repeat three sets of 10 reps, alternating sides.

Crunches combined with transverse abdominis activation

Strengthening the abdominal muscles can help straighten the pelvis in people with an anteriorly tilted pelvis.

How to practice: Lie on your back on the mat, legs bent, feet flat on the floor. Place your hands behind your head or cross them over your chest.
Inhale, and as you exhale, pull your navel toward your spine, engaging your transverse abdominis. Lift your head and shoulders a few inches off the floor to crunch, while maintaining the contraction in your abdominal muscles. Return to the starting position, relax, and repeat 10 times. Do 3-5 sets.

Hip stretch

This exercise can strengthen and stabilize the muscles in the lower back and pelvic area, helping to reduce scoliosis.

How to practice: Lie on your stomach with your arms by your sides or folded under your head. Extend your legs straight back. Take a deep breath. As you exhale, pull your belly button toward your spine, engaging your core muscles. It should feel like you’re trying to lift your belly off the mat without moving your spine.

Holding this position, lift one leg a few inches off the mat. Focus on engaging the large muscles in your glutes. Hold for three seconds, then return to the starting position. Repeat 10 times. Repeat on the other leg. Do three sets on each side.

Hamstring curls

The hamstrings are large muscles that run along the back of the thigh. Strong, flexible hamstrings help keep the pelvis in place.

How to practice: Tie a resistance band around a pole or sturdy object. Lie facedown with your legs about a foot away from the pole. Wrap the band around your ankles. Bend your knees and pull your ankles toward your buttocks. Keep your body still, moving only the leg you are working on. Feel the movement along the back of your thighs. Repeat 15 times, then switch sides. Repeat three sets on each side.

If you experience pain while performing these exercises, stop immediately. Pain or difficulty with movement associated with a bow-tie may be a sign of a more serious condition and should be evaluated by a doctor. In rare cases, a bow-tie may require surgery and does not improve with exercise.