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Pelvic tilt: how to do it
The pelvic tilt is a small, slow movement you do lying on your back: you gently rock your pelvis so your lower back presses toward the floor, then let it go. It is a common warm-up for the lower back and trunk, and it takes about 40 seconds.
It will not fix back pain on its own. Guidance on back pain generally recommends staying active and moving regularly, and gentle movements like this can be part of that.
How to do it
- Lie on your back with your knees bent and feet flat.
- Gently flatten your lower back into the floor by tilting your pelvis up.
- Hold for 3 seconds, then release.
Dose: 10 slow reps.
Tip: This is a small movement. Breathe normally and keep your glutes relaxed.
Common mistakes
- Making the movement too big. It is a small tilt, not a bridge.
- Squeezing your glutes hard. Keep them relaxed.
- Holding your breath. Breathe normally during the hold.
- Pushing your feet into the floor to lift your hips. Only the pelvis tilts.
- Pushing into pain.
Easier options
- Make the tilt smaller and skip the 3 second hold.
- Do fewer reps, for example 5, and add more over several days.
- Rest a pillow under your head if your neck feels strained.
This matches the Pelvic Tilt exercise in the Mo app.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that shoots down a leg
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
If the movement causes sharp pain, stop and try the lying knee rock guide instead, or ask a professional.
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Glute bridge
- Lying knee rock
- Knee-to-chest stretch
- Gentle curl-up
- Lower back pain from sitting
- Mo: Posture & Back Pain Relief app