backpain.ai
Dead BugThe safest core exercise for a painful lower back.
Glute BridgeStrong glutes take the load off your lower back.
Single Knee to ChestRelease lower-back tension in 30 seconds.
Pelvic Tilt
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A tiny, controlled rock of the pelvis that wakes up the deep core and gently mobilizes a stiff lower back. It's often the first exercise to reach for during a pain flare-up, because it asks so little of an irritated back.
How to do it
- Lie on your back, knees bent, feet flat on the floor.
- Gently flatten your lower back into the floor by tightening your stomach.
- Hold for 5 seconds, then relax. Repeat 10 times.
Common mistakes
- Pushing through the legs instead of drawing the belly in.
- Holding your breath — the movement should ride the exhale.
- Turning a subtle tilt into a big bridge lift.
Take care
- Skip if you feel sharp pain, numbness, or tingling running down a leg — see a professional first.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Pelvic Tilt fits in your week — unlocked with your personal plan.
Related moves
Dead BugThe safest core exercise for a painful lower back.Glute BridgeStrong glutes take the load off your lower back.Single Knee to ChestRelease lower-back tension in 30 seconds.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.