back focus
Standing Pelvic Tilt
The pelvic tilt done standing against a wall, so it suits later pregnancy and anyone who finds it hard to get down to the floor.
Key cue: Breathe out as you flatten your lower back into the wall; small and slow.
Area
back
Level
beginner
Volume
10 reps
Goal
pain relief
How to do it
- 1Stand with your back against a wall, feet a small step forward, knees soft.
- 2Breathe out and gently flatten your lower back towards the wall by tucking your tailbone under.
- 3Breathe in and let your back return to its natural curve.
- 4Move slowly, ten times.
Easier and harder versions
- Easier
- Make a smaller tilt, and hold it for 2 to 3 seconds.
- Harder
- Hold each tilt for 5 seconds while you keep breathing normally, then try the same tilt standing a step away from the wall.
Helps with
Commonly used for:
Pregnancy-related back painStiff lower backAchy back after standing
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Eases lower-back and pelvic ache
- Keeps the lower back moving without lying down
- Suits every stage of pregnancy
Muscles worked
Activation. Wakes up your deep abdominals, lower back and glutes.
Deep abdominalsLower backGlutes
Form tips
- Keep your shoulders and head resting against the wall.
- It is a small movement; there is no need to force it.
Common mistakes
- Pushing with your legs instead of tilting the pelvis.
- Holding your breath.
When to avoid or modify
- Dizziness: sit down and rest
- Sharp pain in the pelvis or groin
If in doubt, check with a qualified physiotherapist before continuing.