Free Back Pain Exercises Physical Therapy Library
MOBILITY Bed-Friendly • Gentle Discs: L3-L4, L4-L5, L5-S1

Supine Pelvic Tilts & Core Awakening

Pelvic tilts teach neuromuscular dissociation between the lumbar spine and pelvis. Flattening the lower back into the mat decompresses the facet joints and stimulates the transverse abdominis without compressive load.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Lie comfortably on your back with knees bent and feet flat on the mattress or floor, hip-width apart.
  2. 2 Inhale naturally, allowing a small, natural space under your lower back arch.
  3. 3 Exhale and gently flatten your lower back into the surface by tilting your pelvis backward and drawing your belly button inward.
  4. 4 Hold the flattened posterior tilt for 3 to 5 seconds, feeling your lower abdominals engage.
  5. 5 Inhale to release back to neutral. Repeat smoothly for 10 to 12 repetitions.
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KEY FORM CUES

  • ✓ Movement should come from the deep core and pelvis, not by pushing hard through your feet.
  • ✓ Keep your neck, shoulders, and chest relaxed.
⚠️

MISTAKES TO AVOID

  • ✗ Do not lift your hips off the floor (that is a bridge, not a tilt).
  • ✗ Avoid holding your breath during abdominal contraction.
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CONTRAINDICATIONS & WHEN TO AVOID

Do not perform this movement or modify strictly under clinical supervision if you have:

  • None (safe even during acute gentle rehabilitation)
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
CLINICAL DOSAGE
Hold Duration 5 Seconds
Repetitions 12 repetitions
Prescription Sets 2 sets
Difficulty Gentle
Position Bed-Friendly
TARGET MUSCLES
Transverse Abdominis Internal Obliques Rectus Abdominis
STABILIZER MUSCLES
Gluteus Maximus Erector Spinae