The pelvic lift is a very simple exercise which can be done at home. This exercise mainly strengthens the muscles in the upper and lower back and helps to ease the back pain. It is not only for the back but contributes even to the buttocks.

1.) Lie down straight on the floor. Keep your arms on the stomach.

2.) Bend the knees such that the feet are firm on the floor.

3.) Push the lower back against the floor.

4.) Now lift your buttocks from the floor slowly without any strain as far as possible.

5.) Breathe in and out and hold the same position for 15 to 20 seconds.

6.) Slowly come down to the normal posture and remain still for another 15 to 20 seconds.

7.) Continue repeating the same process for 10 to 15 times.

8.) Make sure that the head, spine and legs fall on a straight line at the start of the exercise.