Increased lumbar lordosis, an exaggerated c-shaped curve of the lower spine, is often associated with muscle imbalances - particularly tight hip flexors and lower-back extensors combined with weak abdominal and gluteal muscles. This imbalance tilts the pelvis forward (anterior pelvic tilt), increasing pressure on the lumbar vertebrae and intervertebral discs, which can contribute to chronic pain and reduced mobility. Research has shown that changing the position of the pelvis directly affects the degree of lumbar curvature, supporting the idea that pelvic alignment is key to managing lordosis and related pain (5).

How core and pelvic-tilt exercises help reduce lumbar lordosis and low-back pain

Targeted core-strengthening exercises, especially those that recruit the deep stabilising muscles such as the transversus abdominis and multifidus, help improve spinal stability and reduce excessive movement between vertebrae. Clinical trials and systematic reviews have demonstrated that core-stabilisation programmes significantly reduce pain and improve function in people with non-specific low-back pain compared to general exercise or minimal intervention (6, 7).

Pelvic-tilt exercises and strengthening of the posterior pelvic muscles (such as the gluteus maximus and hamstrings) can further help by correcting anterior pelvic tilt. By encouraging a more neutral pelvic position, these exercises decrease the excessive curvature of the lumbar spine and reduce pressure on spinal joints and discs. Several studies have found that combining pelvic-tilt retraining with abdominal and hip-stabilising exercises can measurably reduce anterior pelvic tilt and improve lumbar posture (2, 3).

In practice, the most effective approach integrates both core and pelvic exercises rather than focusing on one area alone. Teaching deep core activation (such as the abdominal-drawing-in manoeuvre), progressing to controlled stability drills (like planks or dead bugs), and combining these with hip-flexor stretching and gluteal strengthening can restore a more neutral pelvic alignment. Evidence indicates that such integrated programmes improve motor control, reduce excessive lumbar lordosis, and alleviate lower-back pain for many patients, although long-term structural reversal of degeneration may vary between individuals (1, 4).