Pain Worse with Arching Back
How Often and How Long
| Exercise | Suggested Frequency |
|---|---|
| Pelvic Tilt (Exercise 1) | Morning, midday, and evening — 10 repetitions each |
| Knee-to-Chest (Exercises 2 & 3) | 2–3 times per day |
| Partial Curl-Up (Exercise 4) | 1–2 times per day, 10 repetitions |
| Stretches (Exercises 5 & 6) | 1–2 times per day |
| Supported Squat (Exercise 7) | 1–2 times per day, 10 repetitions |
| Cycling or Water-Based Exercise | 3–5 times per week, 20–30 minutes |
Suggested Routine
Morning (10 minutes):
- Pelvic Tilt — 10 repetitions
- Single Knee-to-Chest — 3 times each side
- Double Knee-to-Chest — 3 times
Evening (15 minutes):
- All 7 exercises, one set each
- If time allows, add 10 minutes of cycling
How to Progress
- For the first 1–2 weeks, Exercises 1–3 alone are enough
- If pain does not worsen, gradually add Exercises 4–7
- Give it 2–3 weeks before judging whether the exercises are helping — one or two sessions won't tell you much