Pelvic tilt

Exercises

Pelvic tilt

A small, gentle movement lying on your back with your knees bent. Easy for beginners and a good way to get your lower back moving.

3 min
Beginner
Lower back
Yoga mat

Good for: Morning stiffness, Older adults, After long standing

Illustration of a man lying on his back on a mat with knees bent, tilting his pelvis

Video coming soonOur physiotherapists are recording this one. Meanwhile, follow the illustrated steps below.

How to do it

Step 1: Lie on your back
Lie on your back with knees bent, feet flat.
Step 2: Tilt
Gently tighten your tummy muscles and press your lower back into the floor, tilting your pelvis slightly up.
Step 3: Hold
Hold for 5 seconds while breathing normally.
Step 4: Relax and repeat
Relax and repeat.

How often: Repeat 10 times, 1–2 times a day.

Stop if

Pain increases sharply
You feel numbness, tingling or weakness
You feel dizzy

Not suitable for

Late pregnancy without guidance from your doctor.

Ms Priya Shah (Sample), BPT (Sample), MPT – Musculoskeletal (Sample)Senior Physiotherapist

Medical review in progress by Dr Tarak Patel · Chief Spine Surgeon