How to Keep a Healthy Back: Pelvic Tilt Exercise Video

Back Pain Prevention

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

Instructions

  • 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.

Cautions
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).

Disclaimer
This exercise may not be appropriate for all types of pain.  If you experience increased pain while doing this exercise, stop immediately and call your spine specialist.  Always contact your spine specialist if you have any questions regarding your back or neck pain or about the suitability of this specific exercise.

Updated on: 10/07/15
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