How to Do a Pelvic Tilt Exercise and Why You Should
Mastering the Pelvic Tilt Exercise: Your Complete Guide
Introduction
Back pain is something most of us have felt at one point or another. What if there was a simple, quick exercise that could make a world of difference? Cue the pelvic tilt exercise—an easy-to-do movement that can help reduce low back pain and strengthen your core. Here’s an eye-opener: over 80% of adults experience low back pain at some point in their lives. The good news? Adding pelvic tilts to your routine can help prevent you from being part of that statistic. Let’s chat about how this powerful little move works, how you can make it fit your fitness level, and why it’s a must-do for a stronger, healthier back!
What Is a Pelvic Tilt Exercise?
Pelvic tilts are all about small movements with big results. This exercise can help activate deep abdominal muscles, encourages proper spine alignment, and reduces tension in the lower back by improving back mobility. It’s a gentle but effective way to support your body, especially if you sit for long periods or suffer from back pain. The beauty of pelvic tilts is that they can be done anywhere making them accessible no matter your fitness level or lifestyle.
What Muscles Do Pelvic Tilts Work?
Despite its simplicity, the pelvic tilt engages several key muscles that are often overlooked, including:
Abdominals – Deep core muscles like the transverse abdominis that stabilize your spine.
Lower back muscles – Easing tightness and providing support for your lumbar region.
Glutes – Assisting in pelvic control and stability.
By targeting these areas, pelvic tilts help create a more balanced, resilient core that can support your everyday activities without strain.
Pelvic Tilt Benefits
The benefits of pelvic tilts go far beyond back pain relief. Incorporating this exercise into your daily routine can help with:
Improved posture – Strengthening your core leads to better alignment of the spine.
Increased flexibility – Reducing stiffness in the lower back and hips.
Reduced tension – Helping to relax tight muscles that contribute to discomfort.
For those dealing with pelvic floor dysfunction, pelvic tilts are often recommended as part of a rehabilitation program because they promote gentle core engagement without overloading the muscles.
Understanding Anterior Pelvic Tilt and Posterior Pelvic Tilt
Pelvic tilt exercises are designed to improve the mobility of your pelvis. It's important to understand the two types of pelvic tilt: anterior pelvic tilt and posterior pelvic tilt. Both positions affect the way your pelvis sits in relation to your spine and rib cage, which can have a big impact on posture, pain, and overall body function.
Anterior Pelvic Tilt
Anterior pelvic tilt occurs when the front of the pelvis (by the pubic bone) rotates forward and the back of the pelvis (by the tailbone) rises. This tilting motion causes an excessive arch in the lower back and often results in a "sticking out" position of the buttocks. It’s a common postural problem caused by weak abdominal muscles, or tight hip flexors.
Key characteristics of anterior pelvic tilt:
Exaggerated lower back curve (lumbar lordosis)
Tight hip flexors and lower back muscles
Weak glutes and abdominal muscles
Can contribute to lower back pain, hip discomfort, and poor posture
People with anterior pelvic tilt often experience tightness in the lower back and hip region, which can create an imbalance that puts stress on the spine and pelvic floor. Pelvic tilt exercises, along with stretches for the low back and strengthening exercises for the lower abdominals, can help improve pelvic posture and relieve pain.
Posterior Pelvic Tilt
Posterior pelvic tilt is the opposite condition, where the front of the pelvis (by the pubic bone) rotates upward and the back of the pelvis (around tailbone) tucks underneath. This causes the lower back to flatten out, reducing the natural curvature of the spine. Posterior pelvic tilt is often caused by overactive glutes and hamstrings combined with a slouched upper body posture.
Key characteristics of posterior pelvic tilt:
Flattened lower back (loss of lumbar curve)
Tight glutes and hamstrings
Weak hip flexors and lower back muscles
Can lead to back stiffness, hip pain, and mobility issues
Posterior pelvic tilt can contribute to poor posture and limited mobility in the hips and lower back. Improving this tilt involves improving back extension mobility and stretching the hamstrings and glutes to improve this positioning.
Pelvic Tilt Exercises and Modifications
Ready to give pelvic tilts a try? Here’s an easy way to start:
Start in a seated position – Sit on a chair or on a large yoga ball with your knees bent and feet flat on the floor, about hip-width apart.
Posterior pelvic tilt – Slowly rock your pelvis forward, by rounding your lower back, tucking your tailbone underneath. This puts you in a posterior pelvic tilt.
Anterior pelvic tilt - Next, rock your pelvis backward by arching your lower back and allowing your abdomen to move forward. This puts you in an anterior pelvic tilt.
Pelvic tilt alternative: Cat cow exercise
Set up: Start on hands and knees position. Your hands should be right under your shoulders and knees under your hips.
Instructions: Inhale through the nose and let your belly sink towards the floor to arch your spine. As you exhale, round your back up to the ceiling bringing your chin towards your chest and tucking your tailbone under. Focus on having an even curve of your spine with arching and round.
Pelvic Tilts and Pelvic Floor Physical Therapy
Pelvic tilts are a foundational exercise in pelvic floor physical therapy (PT). Whether you’re dealing with pelvic pain, incontinence, or core weakness, pelvic tilts can help improve the overall mobility, improve your posture, and improve the function of your pelvic floor. This exercise gently engages the lower abdominals, and mobilizes the low back in a gentle way. This can help your pelvic floor muscles function in a better manner by either strengthening the lower abdominals and learning to get your body in a better aligned position so that your pelvic floor muscles are working in an optimal position.
In pelvic floor PT, pelvic tilts are often paired with breathing exercises and other core-strengthening movements to restore proper muscle coordination and alleviate pain or dysfunction. By retraining the body to activate the right muscles at the right time, pelvic tilts can significantly improve issues like urinary leakage, pelvic organ prolapse, and even sexual dysfunction.
Why Pelvic Tilts Matter in Pelvic Floor PT:
Strengthening Core and Pelvic Muscles: Pelvic tilts target the deep abdominal muscles that work hand-in-hand with your pelvic floor. This builds a stronger core and provides better support for your pelvic organs.
Posture Improvement: By realigning the pelvis and spine, pelvic tilts help improve posture, which can relieve pressure on the pelvic floor and reduce symptoms of pain or dysfunction.
Reducing Tension: Tight or overactive pelvic floor muscles can contribute to a range of issues, from pain during sex to chronic lower back discomfort. Pelvic tilts promote muscle relaxation and flexibility.
At Chicago Pelvic Health, we specialize in customized treatment plans that include exercises like pelvic tilts, tailored to your unique needs. Our team of certified pelvic floor physical therapists will guide you through each step of your recovery, ensuring you’re performing the exercises correctly and effectively. You don’t have to suffer through pelvic floor dysfunction or back pain—help is just a phone call away.
Ready to Take Control of Your Pelvic Health?
Pelvic tilts are a great starting point, but there's so much more we can do to help you feel your best. If you're experiencing pelvic pain, incontinence, or core weakness, now is the time to take action. Contact Chicago Pelvic Health today and let our expert team develop a personalized plan to get you back to a pain-free life. Book your appointment now and start reclaiming your health!
Looking for Pain Relief?
Pelvic tilts are a great starting point, but they’re just one piece of the puzzle. Whether you’re looking to relieve back pain or address deeper pelvic floor dysfunction, contact us today to learn more about how we can help you feel better and move better.
Written By,
Dr. Jana Richardson, PT, DPT, WCS, PRPC, CIDN
Dual Board Certified Pelvic Floor Therapist and Owner of Chicago Pelvic Health
Dr. Jana Richardson is a highly accomplished pelvic floor therapist with dual board certifications and extensive experience in treating complex pelvic floor dysfunctions. As the owner of Chicago Pelvic Health, Dr. Richardson is dedicated to providing personalized and effective care for her patients. With a Doctorate in Physical Therapy, and specialized certifications in Women’s Health and Pelvic Rehabilitation, Dr. Richardson is a leading expert in her field. She is also certified in Integrative Dry Needling, further enhancing her ability to offer comprehensive treatment plans. Dr. Richardson’s commitment to patient-centered care and her passion for helping individuals achieve optimal pelvic health make her an invaluable asset to the community.