A simple exercise to improve lower back mobility, core activation, and pain relief.

About this Exercise

Pelvic tilts are a gentle exercise commonly used to reduce lower back stiffness, improve movement control, and activate the muscles that support the spine. This exercise is suitable for many people experiencing lower back pain and can help improve posture and core stability when performed regularly.

Benefits

✓ Reduces lower back pain and stiffness
✓ Improves core muscle activation
✓ Enhances spinal mobility
✓ Supports better posture
✓ Safe and gentle for most people

How to Perform

STEP 1 – STARTING POSITION

• Lie on your back on a comfortable surface.
• Bend your knees and place both feet flat on the floor.
• Keep your arms relaxed by your sides.
• Relax your shoulders, neck and jaw.

STEP 2 – PELVIC TILT

• Gently tighten your abdominal muscles.
• Slowly tilt your pelvis backwards.
• Flatten your lower back into the floor.
• Hold for 2–3 seconds.
• Slowly return to the starting position.
• Repeat in a smooth and controlled manner.

Rep & Sets

10–15 repetitions
2–3 sets
1–2 times per day

Important Tips

✓ Move slowly and with control
✓ Breathe normally throughout
✓ Focus on quality of movement
✓ Do not force the movement
✓ Mild muscle effort is normal
✓ Stop if symptoms worsen

Muscles Targeted

• Deep abdominal muscles
• Pelvic floor muscles
• Gluteal muscles
• Lower back stabilisers

Progression

Once pelvic tilts become comfortable, your physiotherapist may progress you to:

• Glute Bridges
• Dead Bugs
• Bird Dogs
• Core Stability Exercises
• Functional Strength Training

STOP AND SEEK PROFESSIONAL ADVICE IF:

⚠ Your pain significantly increases
⚠ Pain travels down your leg
⚠ You experience numbness or tingling
⚠ You notice weakness in your leg or foot
⚠ Symptoms do not improve over time

Remember

Consistency is key. Small, regular movements performed correctly can make a significant difference in managing and preventing lower back pain. For personalised advice and rehabilitation, please contact your physiotherapist.

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