ArticlesA Rotation That Starts at the Waist
Back Health: How to Turn Safely
Interactive ToolsBack Care Quiz
Back Pain Quiz
Diseases and ConditionsLow Back Pain
Lumbar Strain (Weight Lifter's Back)
The pelvic tilt exercise is composed of subtle motions that build strength by isolating, tightening, and holding muscle positions. To do a pelvic tilt:
Lie on your back with your knees bent and your arms at your sides with your hands palm-side down.
Take several deep breaths, breathing in and out slowly.
Squeeze your buttocks together tightly and tighten your abdominal (stomach) muscles. This allows the small of your back to lower itself to the floor.
Hold for 5 to 15 seconds, then release the buttocks and abdominal muscles.
Repeat this exercise 5 times.