Exercises for the Lower Back & Pelvis

Lower back and hip pain can stem from numerous conditions, including muscle strain, sacroiliac joint pain in the pelvis and even trauma, according to Sports Injury Clinic. The first step in treating pain is to rest, take anti-inflammatory medications and apply heat. Additionally, once the inflammation has subsided, you can perform certain lower back and pelvis exercises to loosen and strengthen surrounding muscles. These exercises will generally work both the lower back and pelvis simultaneously.

Knee to Chest

• Lie on a hard floor with your feet fully extended and arms relaxed at both sides. Lift your right foot off the floor, grab your right knee with both hands and slowly pull it toward your chest. Hold that position for 30 seconds, then lower your right leg to its original position. Lift your left foot of the floor, grab your left knee with both hands and pull it toward your chest. Hold that position for 30 seconds, then lower your left leg back to the floor. Repeat up to five times with both legs.

Lower Back Press

• Lie on a hard surface with your hands at your sides, both feet on the floor and knees pointing upward. Tense your stomach and slowly press your lower back to the floor. Do not force the movement but rather imagine that you are lowering your navel toward your spine. Hold that position for 10 seconds, then relax for a couple seconds. Repeat the movement nine more times.

Pelvic Roll

• Lie on a hard surface, cross both arms against your chest and point both knees upward, keeping both feet flat on the floor. Slowly turn your head and upper body to the left as you move both knees the opposite way toward the right. Move both knees as far to your right as possible without forcing them. Hold that position for 10 seconds, then raise your knees back up to the original position. Rest a few seconds, then turn your head and upper body to the right, lowering both knees to the left. Hold that position for 10 seconds, then return to the starting position. Do 10 repetitions total.

Hip Lift

• Lie on a firm and flat surface with both feet on the floor and your knees pointing upward. Keep both of your legs together. Slowly lift your buttocks off the floor as you tilt your pelvis upward. Hold that position for five seconds, then lower your buttocks to the floor. Relax for a few seconds, then repeat the exercise nine more times. Stop performing this exercise if you feel lower back or hip pain while doing it.