Pelvic Tilt: A Simple Exercise to Relieve Back Pain and Improve Posture

Remember that posture thing?

Pelvic tilt exercises are often overlooked, but they are a powerful tool for improving posture, reducing pain, and restoring balance to the spine and hips. Two of the most common postural patterns — anterior pelvic tilt and posterior pelvic tilt — can both cause significant discomfort if not corrected.

Understanding Pelvic Tilt

Anterior Pelvic Tilt (APT) This is the more common imbalance. The pelvis tilts forward, often seen in people with extra weight around the midsection or during pregnancy. It’s associated with:

• Tight hip flexors (quads, iliopsoas)

• Tight lower back muscles (paraspinals, quadratus lumborum)

• Weak abdominals and hamstrings [1]

Symptoms can include low back pain, hip discomfort, and even knee or mid-back pain.

Posterior Pelvic Tilt (PPT) Less common, this occurs when the pelvis tucks under. It’s often caused by:

• Tight hamstrings

• Tight lower back muscles

• Weak abdominals and hip flexors

This posture can also lead to low back pain, hip pain, and compensatory stress up the spine.

Corrective Exercises

The good news? Specific pelvic tilt exercises can retrain your body toward neutral alignment, reducing pain and improving mobility.

Exercise for Anterior Pelvic Tilt

1. Lie on your back with knees bent and feet flat.

2. Engage your abdominals and squeeze your glutes.

3. Flatten your lower back against the floor by rolling your hips backward.

4. Hold for 5 seconds, then relax.

5. Repeat 10–15 times.

Exercise for Posterior Pelvic Tilt

1. Lie on your back with knees bent and feet flat.

2. Engage your abdominals.

3. Roll your hips forward, creating a slight arch in your lower back.

4. Hold for 5 seconds, then relax.

5. Repeat 10–15 times.

✅ Posture Reset Tips

• Perform pelvic tilts daily for best results

• Move slowly and with control — avoid jerking motions

• Focus on breathing: exhale as you tilt, inhale as you release

• Pair pelvic tilts with stretches for tight muscles (like hip flexors or hamstrings)

The Takeaway

Pelvic tilt exercises are simple, safe, and effective for most people. Whether you have back pain, sit for long periods, or are recovering from pregnancy, restoring pelvic balance can reduce discomfort and improve overall function.

References

1. Levine D, Whittle MW. The effects of pelvic movement on lumbar lordosis in the standing position. J Orthop Sports Phys Ther. 1996;24(3):130–135. https://doi.org/10.2519/jospt.1996.24.3.130