Pelvic Tilts

What it does

Small, controlled movement of the lumbar spine eases stiffness and muscle guarding. The backward tilt gently switches on the lower abdominal muscles, which helps build body awareness for later core work.

It is a regular part of rehab plans for lumbar spondylosis, disc bulge and spondylolisthesis, and it features in our lower back pain physiotherapy programmes.

How to do it

1. Lie on your back with knees bent and feet flat, hip width apart.
2. Tighten your lower tummy gently and flatten your lower back into the floor by tilting the pelvis backwards.
3. Hold for 5 seconds and breathe normally.
4. Relax, then let the lower back arch slightly off the floor.
5. Move smoothly between the two positions.

How much

10 to 15 repetitions, 2 times a day. It can also be done sitting or standing against a wall.

Common mistakes

• Pushing through the feet and lifting the buttocks.
• Holding the breath.

Stop and check with us if

• Leg pain or numbness increases during the exercise.

Frequently asked questions