Get a personalized plan to eliminate your back pain.
By Toni Gasparis
Exercise physiologist Sue Hitzmann and chiropractor Dr. Steven Shosany give you easy solutions for your back pain. Get your customized plan based on your back pain type here.
Take the quiz first: What Kind of Back Pain Do You Have?
Nerve Back Pain: Pelvis Exercise
Lower back pain can be rebalanced and relieved with a simple exercise. Sue Hitzmann suggests using a soft foam roller or a rolled-up towel for this move. Lie down on the floor and put the roll underneath you down the length of your spine. Bend your knees and position your feet hip-width apart. Place your hands on your pelvis, take a deep breath and slowly tuck your pelvis—your lower back will come closer to the roll and your pelvis will come upward. Then, tilt your pelvis so it sinks down and your lower back comes away from the roll. Repeat this move five times while keeping your body relaxed and your breaths deep and even.