Physical Core & Functional

Gentle Pelvic Tilts

Takes
10 minutes
Level
Beginner

A subtle but powerful exercise for the lower back and core that can help relieve stiffness, improve posture, and increase awareness of your core muscles.

What you will need

  • Floor space with a mat or rug

Step by step

  1. Lie on your back on a firm surface or mat, with your knees bent and feet flat on the floor, hip-width apart.
  2. Rest your arms by your sides. Your lower back will have a small, natural curve away from the floor.
  3. Gently tighten your abdominal muscles and slightly tilt your hips backward, so that your lower back presses gently into the floor.
  4. You should feel your stomach muscles working, not your leg or glute muscles.
  5. Hold this 'tilted' position for 5 seconds, breathing normally.
  6. Slowly relax and let your back return to its natural curve.
  7. The movement is very small and gentle.
  8. Repeat this slow, controlled tilting motion 10-15 times.

Why this helps

  • Helps to relieve lower back pain and stiffness.
  • Strengthens the deep abdominal muscles (core).
  • Improves posture and spinal alignment.
  • Increases body awareness and control of core muscles.

Make it suit you

Try a gentler version

Perform the movement with an even smaller range of motion. Do not hold the tilt, just move gently back and forth.

Ready for more of a challenge

You can perform this standing against a wall. Press your lower back into the wall, hold, and release.

If you live with arthritis

This is an excellent exercise for lower back stiffness caused by arthritis. It gently mobilizes the lumbar spine. Be very gentle.

Based on scientific evidence

  • National Health Service (NHS) UK - Exercises for back pain
  • American College of Sports Medicine - The Pelvic Tilt