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.

Generally there is an opinion that back exercises should be avoided when there is a pain in the back. No, this is a wrong thought. The best remedy for back pain is doing a proper exercise. Hip rolling is an exercise which can be done by all. It is an exercise which is mainly for the lower back.

1) To start with always lie with the back on a flat and firm surface like table or on the floor.
2) Place your arms across the chest.
3) Bend the knees with the feet firm on the surface. Now slowly move the head to left.
4) Simultaneously move both knees to the right. Relax and let the knees move down slowly without applying any pressure.
5) Bring the head to center and knees to position.
6) Repeat the same in the other side.
7) Consider right and left movement as one set and continue the sets for 10 to 15 times a day.

It will help you in reducing the lower back pain. As the name suggests it rolls the hip from left to right thereby increasing the motion in the hip joint. It also strengthens the supporting muscles.