Physio · Tight Hips

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.

BeginnerNo equipment~3 min

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. 1

    Lie on your back with knees bent and feet flat on the floor, hip-width apart.

  2. 2

    Rest your arms at your sides and let your back settle into its natural arch.

  3. 3

    Exhale and gently flatten your lower back into the floor by tilting your pelvis, as if tucking your tailbone.

  4. 4

    Hold for 3-5 seconds while breathing normally.

  5. 5

    Inhale and slowly release back to the neutral starting arch.

  6. 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.

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.