Pelvic Tilts: A Mobility Exercise for Your Lower Back
Movement card
| Body area | Lower back and core |
|---|---|
| Also called | pelvic tilt exercise, pelvic tilts |
| Works | lower back, core, abdominals |
| Type | Mobility |
| Position | Floor |
| Hold | 3 to 5 seconds |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Once or twice a day, or after long periods of sitting. |
| Equipment | Floor mat |
| Office visibility | Low |
The pelvic tilt is a subtle mobility exercise that focuses on the lower back and abdominal muscles. From a position lying on your back, you use your core to gently press your lower back toward the floor and then release.
Office workers who spend many hours sitting often use this movement to address the feeling of stiffness in the lower back. It provides a simple way to introduce gentle motion to the area after being in one position for a long time.
What the pelvic tilt works
The pelvic tilt primarily targets the muscles of your core, including your abdominals. It also creates a gentle stretch and movement for your lower back. The goal is to use your abdominal muscles to control the motion, not your legs.
How to do it
Starting position: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Rest your arms by your sides.
- Breathe in and relax your lower back, allowing a small space to form between your back and the floor.
- Breathe out as you gently tighten your abdominal muscles to press your lower back flat against the floor.
- Hold the flattened position briefly.
- Relax and return to the starting position.
What you should feel
When doing a pelvic tilt, you should feel your lower abdominal muscles working gently. You might also feel a light stretch in your lower back. This movement should not be painful.
Common mistakes
- Holding your breath.
- Pushing with your legs instead of using your core muscles.
- Lifting your hips off the floor.
Make it easier or harder
- Easier: Perform the movement while seated in a chair with feet flat on the floor. Sit tall and gently rock your pelvis forward and backward, creating and then flattening the curve in your lower back.
- Easier: Use a smaller range of motion.
- Harder: Hold the tilt for a longer duration.
- Harder: Progress to a glute bridge by lifting your hips off the floor after tilting your pelvis.
Fitting it into a desk day
You can perform a seated version of the pelvic tilt right at your desk. Because the movement is small and quiet, it has low visibility in an office setting. This makes it easy to do during meetings or while on a call to relieve stiffness without drawing attention.
Quick questions
How long should I hold a pelvic tilt?
Hold the flattened back position for three to five seconds before relaxing and returning to the start.
Can I do pelvic tilts in a chair?
Yes, a seated version can be performed at your desk. Sit tall with your feet on the floor and gently rock your pelvis to flatten and then create a curve in your lower back.
Am I supposed to lift my hips off the floor?
No, your hips should stay on the floor during a standard pelvic tilt. Lifting the hips turns the movement into a glute bridge, which is a different exercise.
When to see a doctor or physio
While this movement is gentle, it is not suitable for everyone. Stop the exercise and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or unusual sensations.
- Sharp, shooting, or radiating pain.
- Numbness or tingling in your back, hips, or legs.
Skip it or ask first if:
- You have had recent surgery on your back, hips, or abdomen.
- You have an acute back injury.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.