Advice

A pelvic tilt is a small, controlled movement that helps activate and support the muscles around your spine and pelvis. It encourages better posture and relieves pressure from the lower back.

How To Do a Pelvic Tilt

Step 1 – Lie on your back with your knees bent and your feet flat on the floor.

Step 2 – Keep your arms at your sides and your back in a neutral position (there should be a slight natural curve under your lower back).

Step 3 – Gently tighten your abdominal muscles and flatten your lower back into the floor by tilting your pelvis upward.

Step 4 – Hold for a few seconds, then relax and return to the starting position.

Step 5 – Repeat slowly and with control.

Start with a few repetitions and work your way up as you feel more comfortable.

Why It Works

The pelvic tilt is ideal for people with lower back pain because it…

• Gently stretches tight back muscles
• Strengthens the core and pelvic muscles
• Encourages spinal alignment
• Helps relieve stiffness and reduce pain over time
• Can be done safely without worsening discomfort

This movement is often recommended by physical therapists for people recovering from injury or managing chronic lower back pain.

When to Use It

You can do pelvic tilts once or twice daily, especially in the morning to loosen up or before bed to relieve tension. It’s also a great starting point before progressing to more advanced back or core exercises.