Pelvic Tilts:

Pelvic tilts represent a fundamental core exercise frequently recommended for back pain physiotherapy in Singapore. This simple movement effectively strengthens your core muscles while simultaneously aiding in pain relief by enhancing spinal alignment and stability. To perform a pelvic tilt, begin by lying on your back with your knees bent and feet flat on the ground. Take several deep breaths to center yourself. As you exhale completely, gradually lift your pelvis, pressing it gently against the floor. You should sense a subtle tightening in your abdominal muscles and a flattening of your lower back. Take your time with each movement, allowing yourself to flow smoothly through the motions. Upon completion, slowly release the tilt, aiming to align the top of your pelvis with the ceiling and the small of your back with the floor, then inhale deeply.

Cat-Cow Stretch:

The cat-cow is a gentle yoga-inspired movement that offers an excellent stretch to increase spinal mobility and relieve back tension. To begin, position yourself on the ground, supporting your body weight on all fours with your wrists aligned under your shoulders and your knees under your hips. Take a deep breath in through your nose and exhale slowly and steadily. First, arch your back upwards towards the ceiling, allowing your belly to sink towards the ground while lifting your tailbone - this is the cow posture. Feel the stretch across the front of your torso as you elongate your spine, releasing tension from hard-to-reach areas of your back. Inhale deeply once more, then exhale as you round your spine upwards towards the ceiling, transitioning into the cat pose. Bring your chin towards your chest and draw your belly button up towards your spine, rounding your back fully.