The pelvic tilt is a simple home exercise for your low back. Lie on your back with your knees bent and feet flat. Tighten your stomach and press your low back flat into the floor. Hold 5 seconds. Do it 10 times.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the pelvic tilt?
- Start: Lie on your back with your knees bent and feet flat.
- Do: Tighten your stomach and press your low back flat into the floor.
- Repeat: Hold 5 seconds. Do it 10 times.
What does the pelvic tilt help?
It teaches your stomach muscles to support your low back. It is a gentle first step that most back injuries can start with.
What mistakes should you avoid?
- Pushing with your legs or lifting your hips.
- Holding your breath. Breathe out as you press down.
- Squeezing so hard it hurts.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More low back exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.