Lower back exercise guide
Seated pelvic rocking
Rock the pelvis through a small range. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Seated pelvic rocking demonstration
Suggested dose
5 slow repetitions
Target area
Lower back
How to do Seated pelvic rocking
- 1Sit near the front of a stable chair with both feet supported.
- 2Gently rock your pelvis back, allowing a small rounding of the lower back.
- 3Rock forward to a comfortable upright position and repeat slowly.
Muscles and areas targeted
- • lumbar muscles
- • abdominals
- • gluteal muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the lower back. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Make the movement barely visible and keep breathing.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the lower back. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.