Pelvic tilts against the wall are a gentle core activation exercise designed to improve control of the lumbopelvic region and support better postural alignment. This movement targets the deep abdominal muscles and can help reduce lower back discomfort by enhancing spinal awareness and stability.
- Stand with your back against a wall, feet about hip-width apart and positioned roughly 15–20 cm away from the wall.
- Ensure your head, shoulder blades, and buttocks are touching the wall, with a small natural curve (arch) in your lower back.
- Inhale to prepare.
- As you exhale, gently draw your belly button in towards your spine and tilt your pelvis backward, pressing your lower back into the wall.
- Hold briefly at the end of the tilt while breathing normally, ensuring you maintain a gentle abdominal contraction.
- Slowly return to the starting position, allowing the natural arch to return to your lower back.
- Complete repetitions as prescribed by your physiotherapist.