Therapeutic exercise
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
How to perform
- Starting position. Lie on your back with your knees bent and your feet flat on the floor.
- Step 2. Contract your abdomen and tilt your pelvis backward, pressing your lower back into the floor.
- Step 3. Hold the contraction for about 5 seconds, breathing normally.
- Return. Relax and return to a neutral position.
When not to perform
- Acute pain radiating into the leg
- Acute inflammatory phase of a disc herniation
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Glute Bridge
Strengthens the gluteus maximus and the posterior chain. Reduces the compensatory load on the lumbar musculature — a common pattern in people with gluteal weakness and an anterior pelvic tilt.
Transversus Abdominis Activation (Drawing-In)
Isolated motor activation of the transversus abdominis, the deep stabilizing muscle of the lumbar spine. The foundational motor-reeducation exercise — fundamental in core instability, sacroiliac dysfunction, and postpartum abdominal diastasis.
Dead Bug
Open-chain core stabilization exercise. Trains dissociation between the limbs and the trunk while maintaining a neutral spine — the natural progression between pelvic tilts and bird dog.