Pelvic tilts are an exercise comprised of very subtle spinal movements that strengthen the support muscles around the low back, particularly the abdominals. They are a good preliminary exercise for those seeking low back pain relief, and they feel great because they give your back a little massage. They can be done lying on the floor or standing with the back to a wall. The standing version is a bit more difficult, but it is a good option for pregnant women who are not comfortable on their backs or people who can’t lie on the floor.
Step 1
Starting Position: Lie supine (on your back) with your knees bent and both feet flat on the mat/floor and the knees aligned with the second toe of each foot. Abduct your arms (extend to side) with the palms supinated (facing up to the ceiling).
Step 2
Downward Phase: Exhale and gently contract your abdominal muscles to flatten your low back into the mat/floor. Avoid trying to lift your hips (tailbone) off the mat/floor. Hold this position briefly.
Step 3
Upward Phase: Inhale and slowly relax your abdominal muscles while gently contracting your erector spinae (low back muscles) to increase the arch in your low back. Avoid raising your hips off the mat/floor. Hold this position briefly before returning to your starting position.
Standing Pelvic Tilts
1. Lean your back on the wall and bend your knees slightly.
2. On an exhale, lift the pelvis slightly up off the wall toward your face, causing your low back to press into the wall.
3. On an inhale, return to neutral.
4. Repeat this movement 5 to 10 times.