Pelvic Floor Exercises for Back Pain

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Performing pelvic floor exercises can alleviate pack pain, increase stability, and improve flexibility. It’s understandable that if you’re experiencing severe back pain, you don’t feel like moving, however, staying active is essential for keeping your muscles strong and preventing future weakness and injuries.

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Below, we’ll give you 3 exercises that can decrease tension and prevent future low back pain.


The bridge exercise alleviates back pain by activating the entire low back and leg muscles. It strengthens the core and reduces tension.

How to do a basic bridge exercise:

  • Lie on the ground and keep your hands at your sides. Bend your knees and put your feet flat on the floor hip-width apart.
  • Tighten your abs and glutes by pressing your low back into the ground before you raise your body.
  • Raise your hips off the ground. You should keep a straight line from the shoulders to the knees.
  • Squeeze your buttock muscles. Keep your shoulders on the ground.
  • Hold for 20 seconds and then lower your hips to the ground.
  • Rest for a few seconds.
  • Repeat at least 10 times.

Cat Stretch

The cat stretch can help you achieve more lengthening in the spine and ease tension in the muscles. It’s a gentle yet effective exercise that realigns the spine with the pelvis.

How to do a basic cat stretch:

  • Make a table pose by putting both your hands and knees on the ground.  
  • Make sure your hands are shoulder-length apart.
  • As you flex your spine, press your chest forward, extend your shoulders, and hold the stretch.
  • Keep your hand down.
  • As you move down, exhale, drop the belly down and tilt the head backward. 
  • Relax for a few seconds.
  • Repeat at least 10 times.

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Knee-to-chest Stretch

Knee-to-chest stretches can help you alleviate tension and pain. They increase blood flow towards your lower back and keep your back muscles relaxed.

How to do a basic cat stretch:

  • Lie on your back on the floor. Bend your knees and keep your feet flat on the floor.
  • Push one knee toward your chest. Put both your hands below the knees and hold the knee for 5 seconds.
  • Tighten your abdominal muscles and keep your back on the floor. Relax your pelvis and legs.
  • Return your leg to the starting position,
  • Repeat with the other leg.
  • Repeat this exercise at least 2-3 times twice a day.

Can Weak Pelvic Floor Cause Back Pain?

Pelvic floor dysfunction can cause pain in the lower back, buttocks, and thighs. Many people assume that the pelvic floor muscles influence only the organs in the pelvis – the uterus, bladder, rectum, and prostate. But in fact, pelvic floor muscles also support the lower back and assist the abdominal, hip, and back muscles. When the pelvic floor muscles are too weak or tight this can cause lower back pain because the lower back muscles are not getting proper support.

People who have weak pelvic floor muscles are more likely to experience lower back pain. Women who experience stress urinary incontinence usually have severe back pain due to the deficient activation of the postural muscles. Prenatal and postpartum women are most likely to experience lower back pain due to week pelvic floor. Athletes and men who had prostate surgery are also at risk of developing pelvic floor dysfunction and lower back pain.

How Do You Relieve Pelvic Back Pain?

Patients suffering from pelvic back pain can alleviate the tension with over-the-counter pain relievers. Ibuprofen and acetaminophen can provide patients with partial relief of pelvic back pain. Professionals also advise that moderate exercise is of vital importance for patients and it’s recommended that patients go through a four-week program of physical therapy. 

Regular exercises can decrease pain back and increase function. Each exercise should be performed in a slow and controlled manner. Exercises can alleviate severe back pain and increase blood flow which speeds up the healing process. 

Additionally, pelvic floor exercises can prevent future back pain and strengthen the core muscles, hips, and legs. It’s also important to stay active in general. Walking and swimming are recommended forms of exercise that can decrease and prevent low back pain. You should also pay attention to your general posture and be careful when you move heavy objects around. 

If any of these exercises cause severe pain, you should stop doing them immediately. Keep in mind that, if you’re not doing the exercises properly, your pain may get worse. If you have consistent pelvic back pain, consult a physical therapist, and learn which exercises best fit your condition.