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Back Pain Exercise Video: Pelvic Tilt

The pelvic tilt strengthens your lower abdominal muscles and stretches your low back (lumbar spine).

Recommended exercise for the following spinal condition(s)
Lumbar Degenerative Disc Disease
Spinal Stenosis
Lumbar Spondylosis
Sciatica (caused by Lumbar DDD)
Sciatica (caused by Spinal Stenosis)
Sciatica (caused by Spondylolisthesis)


  • Start on your back with your knees bent and your feet flat on the floor.
  • As you exhale, contract your abdominal muscles, pushing your belly button towards the floor and flattening your low back.
  • Hold 5 seconds.
  • Repeat 10 times.

While doing the pelvic tilt, do not push out your abdominal muscles or raise your low back off the floor.  You need to pull your abdominals in towards the floor (it really does help to think about pushing your belly button in towards your back).

Only do the exercise shown in this video if a qualified spine specialist has recommended it.  Only do the exercise within the limits that your spine specialist has advised.  Do not do the exercise without your spine specialist's approval; it could lead to serious injury.  Always contact your spine specialist if you have any questions regarding your back or neck condition or about the suitability of this specific exercise.

Updated on: 06/11/14