Pelvic Tilt Exercise for People With Back Pain


cable row

Introduction

A bird lying on the ground

Posterior pelvic tilt exercises are a way to realign your pelvis by strengthening the muscles that support it. Strengthening your glutes and hamstrings will help pull the pelvis into a near-neutral position. Strengthening exercises include:

weighted bridge with a straight back

bird dog with a straight back

bird dog with a hinge at hips

side plank against the wall

side plank with the rotating top leg

Quadriceps setting

long stretch with posterior pelvic tilt (hold for 10 seconds)

Each of these exercises can be progressed or regressed to make them more or less challenging, depending on your current fitness level. If you are just starting, begin with the basic exercises and work your way up. If you are already fairly fit, add weight or increase the difficulty of the exercises.

Benefits of Posterior Pelvic Tilt Exercises

A sunset over a body of water

These exercises target the back, gluteal muscles, and hamstrings. By strengthening these muscle groups you can help align your pelvis to a near-neutral position. This alignment will allow your lumbar spine to maintain a healthy curvature and avoid injury or chronic low back pain. Posterior pelvic tilt exercises also improve core stability and can help correct any muscular imbalances that may be causing your pelvis to tilt. As with any exercise program, it is important to consult with a healthcare professional before starting any new exercises.

How to do posterior pelvic tilt exercises

To perform posterior pelvic tilt exercises:

Lie on your back with feet flat on the floor and legs bent to 90 degrees.

Place your hands flat on the floor beside you.

Tighten your glutes and hamstrings and lift your hips off the floor until your thighs and torso are in line with each other.

Hold for 5 seconds, then slowly lower your hips back to the starting position.

Repeat 10 times.

Weighted bridge with a straight back.

Lie on your back with feet flat on the floor and legs bent to 90 degrees.

Place a weight (or book) on your pelvis, just above your hips.

Tighten your glutes and hamstrings and lift your hips off the floor until your thighs and torso are in line with each other (use your hands to help position yourself).

Hold for 5 seconds, then slowly lower your hips back to the starting position.

Repeat 10 times.

weighted bridge with a straight back.

Lie on your back with feet flat on the floor and legs bent to 90 degrees.

Place a weight (or book) on your pelvis, just above your hips.

Tighten your glutes and hamstrings and lift your hips off the floor until your thighs and torso are in line with each other (use your hands to help position yourself).

Hold for 5 seconds, then slowly lower your hips back to the starting position.

Repeat 10 times.

The Posterior Pelvic Tilt for Beginners

The Posterior Pelvic Tilt for Beginners is the best exercise for beginners. It is an easy exercise that can also be progressed or regressed to make it more or less challenging, depending on the current fitness level. This exercise targets the back, gluteal muscles, and hamstrings. The main benefit of this exercise is that it helps align the pelvis to a near-neutral position that will allow the lumbar spine to maintain healthy curvature and reduce accidents or chronic low back pain.

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