Pelvic tilt exercise ยท low back pain
The pelvic tilt exercise is the first thing your low back learns after the pain gets turned down.
The pelvic tilt is a home low back exercise: lying on your back with knees bent, you brace your lower belly so the small of your back flattens onto the floor, keep it there five seconds, and do 10.
Skip this one unless it is marked on the home program your physician gave you. Unless your instructions say otherwise, do your marked exercises twice a day, every day, and tick off each session in your log.
Step by step: the pelvic tilt
- Set up: Lie on your back on the floor or a firm bed, knees bent, feet flat.
- Move: Tighten the muscles of your lower belly so the small of your back presses down into the floor. Breathe out as you press.
- Count and hold: Hold 5 seconds. Repeat 10 times. Twice a day.
Why the pelvic tilt matters after a procedure
The deep abdominal muscles act like a built-in brace around the lumbar spine. Pain switches them off early, and the spine loses its support just when it needs it most. This is the gentlest way to turn them back on, which is why it is usually the starting point after an epidural steroid injection, a medial branch block or radiofrequency ablation for low back pain.
Which mistakes undo it?
- Pushing through the feet or letting the hips lift.
- Holding your breath instead of breathing out as you press.
- Squeezing so hard that it starts to hurt.
When to stop for the day
Expect a mild stretch, some effort, and maybe a little soreness the next morning. Quit for the day and phone (314) 886-5620 if you get:
- Numbness, tingling or weakness that was not there before
- A sharp, stabbing pain
- Pain that rises 2 points or more above your starting number and does not settle within an hour
- Lightheadedness, or your vision changing
Fainting, chest pain or a struggle to breathe: dial 911, not our office.
What to remember
- Lower belly muscles do the work.
- Exhale while the back presses down.
- Moderate effort is enough.
Last step. Show us you have it: Right here in the clinic, lie down and show your technician one tilt while breathing out. Unsure about any step? We run through it with you again next time.
Why bring your exercise log?
The log is how we tell the difference between an exercise that is not working and an exercise that is not being done. At each visit your technician counts the sessions you checked off, notes your daily pain number, and watches you do one exercise to correct your form before small errors become habits.
Related reading
- The painstl.com physiotherapy program, every station and test
- Knee to chest, another low back exercise
- Cat and cow, another low back exercise
- Bridge, another low back exercise
Need the plan built around your injection?
A physician examines you first and decides which low back exercises fit your diagnosis and the procedure you had.
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