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Having an exaggerated arch or rounding in your lower back usually means your pelvis is out of alignment, causing an anterior or posterior pelvic tilt. Your pelvis is tipped forward with an anterior pelvic tilt, which increases the curve of the spine. The posterior pelvic tilt is the opposite; your tailbone is pulled too far downward, causing a decrease in your natural lumbar arch. Either type of pelvic tilt can lead to back pain, impaired movement and postural difficulties.
Warm up for before stretching or performing any strength-training exercises. Complete at least 10 minutes of moderately paced cardiovascular activity, such as jogging, cycling or using the elliptical trainer.
Perform Bridge pose to strengthen your lower back, glutes and abdominal muscles, while also stretching your hip flexors. Lie on your back on an exercise or yoga mat with your knees bent and feet flat on the floor. Rest your arms on the floor alongside your torso. Flatten your lower back by pulling your abdominal muscles in toward your spine and slightly tilting your tailbone down; avoid exaggerating the tilting of the tailbone, which will cause your lower back to round. Maintain the pelvic tilt as you lift your hips toward the ceiling while your shoulders and head remain on the floor. Hold the lift for 30 to 60 seconds, then release. Repeat for three to five repetitions.
Strengthen your lower back as you stretch your hip flexors with Bow pose. Lie on your stomach on a mat and engage your abdominal muscles. Bend your knees and bring your heels in toward your glutes. Reach back with your hands and take hold of your ankles. Keep the legs hip-width apart; avoid allowing the knees to move out toward the sides. Lift your thighs off of the mat as you extend your heels away from your butt; allow the lift of your thighs and heels to raise your torso up and off of the mat. Hold the lift for 20 to 30 seconds, then release.
Improve the strength of your abs, lower back and hip flexors with Boat pose. Sit on the floor or a mat. Extend your legs in front of you; place your hands right behind your hips for support. Elongate your spine and pull your abs in toward your lower back. Lean your torso slightly back, keeping your lower and upper back straight. Lift your legs into the air, keeping them together, so that your body forms a V shape. Maintain the abdominal engagement to prevent your lower back from rounding. If you have trouble keeping your knees extended straight, bend them up to 90 degrees. Lift your arms and extend them toward your legs; return your hands to the floor if your balance becomes sacrificed. Hold the pose for 10 to 20 seconds. Repeat for a total of three repetitions.