Pelvic Tilt Exercise

beginner

10-15 repetitions, 3 sets Yoga mat

Suitable For

Back Pain / Backache Slip Disc / PIVD

Contraindications

Acute lower back injury
Recent spinal surgery

Benefits

Relieves lower back tension
Improves pelvic alignment
Strengthens deep core muscles
Safe during pregnancy
Reduces pregnancy-related back pain
Improves posture

The Pelvic Tilt is a gentle core activation exercise that helps relieve lower back tension and improve pelvic mobility. It is especially beneficial during pregnancy when postural changes often lead to lower back discomfort.

How to Perform

Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis backward, pressing your lower back into the floor. Hold for 3-5 seconds, then release. Focus on using your deep abdominal muscles rather than your legs or glutes.