Pelvic Tilt
Pelvic tilts train the deep stabilising muscles of the lower back, specifically the transverse abdominis. Building this motor control reduces recurrence rates of low back pain. The supine version is the entry-level progression of the lumbar stabilisation series.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie on your back, knees bent, feet flat
Knees bent
- 2
Notice the natural arch in your lower back
Find your arch
- 3
Tilt your pelvis to flatten your low back into the floor
Flatten the arch
- 4
Engage your lower abdominals to hold this position
Lower abs engage
- 5
Hold 5 seconds, release. Repeat 10 times
Ten reps
The evidence
Pelvic tilts train the deep stabilising muscles of the lower back, specifically the transverse abdominis. Building this motor control reduces recurrence rates of low back pain. The supine version is the entry-level progression of the lumbar stabilisation series.
Citation: Hodges PW, Richardson CA (1996). Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine