How to Do Pelvic Tilts Step-by-Step Guide

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How to Do Pelvic Tilts

Pelvic Tilts. © Barry Stone

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.

Back and Neck Pain Guide Anne Asher has a great article on how pelvic tilts can help back pain.

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Supine Pelvic Tilts

Pelvic Tilts Animation
Pelvic Tilts Animation. © Barry Stone

1. Lie on your back with the knees bent and the soles of the feet on the floor. This is your neutral position, with the natural curve of the lumbar spine causing the low back to be slightly elevated from the floor.

2. On an exhale, gently rock your hips towards your face. Your butt will not actually leave the floor, but you will feel your low back press into the floor. You are essentially taking the curve out of the low back.

Think of the pelvis as a bowl of water. When you do the pelvic tilt, the water would be spilling towards your belly.

3. After a few seconds, inhale and return to your neutral position.

4. Repeat this movement 5 to 10 times.

The animation above illustrates the subtlety of the movement.

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Standing Pelvic Tilts

Standing Pelvic Tilt
Standing Pelvic Tilt. © Barry Stone

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.

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