Pelvic Tilts
Low Back/Core
Phase 1
Sets
Reps
5
5
Week: 0-2
Pelvic Tilts
Purpose: Improve gentle lumbar/pelvic mobility and teach neutral spine control.
Equipment: None.
How to do it:
1) Lie on your back with knees bent and feet flat.
2) Gently flatten your low back toward the floor by tightening your abdominals and tipping the pelvis backward.
3) Then tilt the pelvis the other way slightly to increase the low-back curve (only to comfort).
4) Move slowly between the two positions.
Tips:
- Keep the movement small and controlled.
- Pair the motion with breathing: exhale on flattening, inhale on relaxing.
Dosage: 5 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Combine with deep core bracing.
- Progress to bridging when cleared.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.