Lower back exercise guide
Pelvic tilt
Gently rock the pelvis. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Pelvic tilt demonstration
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Suggested dose
8 slow repetitions
Target area
Lower abdomen and lower back
How to do Pelvic tilt
- 1Lie with knees bent and feet down.
- 2Gently flatten the lower back.
- 3Release to a neutral position.
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 abdomen and lower back. It does not diagnose or treat every cause.
Common mistakes
- Holding your breath
- Pressing forcefully
Make it easier
Make the movement very small.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the lower abdomen and 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.