For people who sit for long periods of time, back pain can become an issue. We have covered many ways to stretch and strengthen the back, but there is another important part of the equation: maintaining strong core muscles.

The core muscles — also referred to as abdominal muscles – work in harmony with the back muscles to maintain a healthy posture, reducing pain and ensuring full range of movement. Core muscles will weaken with age, especially if no specific exercises are used to maintain them. For office workers and others who have jobs where they’re sitting for the majority of their day, it may be important to purposely engage the core muscles to maintain their strength.

An easy way for beginners to begin to engage their core is using the pelvic tilt. To do the pelvic tilt, lie on your back with your knees bent so your feet are flat on the floor. Place your hands behind your head. Start by slowly breathing in and out. Tighten your lower stomach muscles and buttocks muscles to flatten your back. Hold for about 10 seconds, then release. Repeat 5 to 10 times.

Strengthen core muscles with pelvic tilts