Physio · Lower Back Pain
Pelvic Tilt
A gentle lying drill that rocks the pelvis to mobilize the lower spine and wake up the deep abdominals - the classic first step when a stiff, achy back needs easy movement.
Demonstration
How often
Daily, 2 sets of 10 slow reps
Stop if
Sharp pain, pain shooting down a leg, or numbness or tingling in the legs - stop and see a professional.
How to do it
- 1
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- 2
Rest your arms at your sides and let your back settle into its natural arch.
- 3
Exhale and gently flatten your lower back into the floor by tilting your pelvis, as if tucking your tailbone.
- 4
Hold for 3-5 seconds while breathing normally.
- 5
Inhale and slowly release back to the neutral starting arch.
- 6
Repeat in a smooth, pain-free rocking rhythm.
Common mistakes
- Pushing through the feet and lifting the hips instead of tilting the pelvis
- Holding your breath during the hold
- Forcing the range - this should feel like a gentle rock, not a crunch
Dad tips
- Do a set first thing in the morning before the day's lifting starts.