Bridging
Lie flat on your back and bend the knees so the feet are flat. Use a towel roll or a pillow to support your head. Keep your arms at your side and relax them. Keep the hips, knees, and feet in a straight line with each other. Contract the muscles of your gluteus muscles and lift the hips towards the sky. To avoid any additional pressure and pain, only lift your hips as much higher as you can. Take a brief pause and then gradually drop your hips down to the starting position. Try to do 3 sets of 10 repetitions one every day and do bridging for at least 2 to 3 days per week.