Pelvic Tilts (For Lower Back and Pelvic Alignment)

Pelvic tilts are one of the most commonly prescribed exercises in physiotherapy. They look simple. But when done correctly, they play a major role in pelvic alignment, core control, and low back pain management.

If you have been told you have an anterior pelvic tilt, a posterior pelvic tilt, or a generally tilted pelvis, pelvic tilts are often the first exercise used to regain control of your pelvic position.

We’ve explained what a pelvic tilt is, why it matters, and how to perform pelvic tilt exercise progressions safely and correctly.

What Is Pelvic Tilt

A pelvic tilt refers to the position of the pelvis in relation to the spine and hips. Your pelvis is not fixed. It can rotate forward and backward. This movement is known as pelvic rotation.

A normal pelvic tilt allows the lumbar spine to move and load evenly. A tilted pelvis can change spinal loading and muscle activation.

Types of Pelvic Tilt

There are three main pelvic tilt types.

Anterior Pelvic Tilt

Anterior pelvic tilt occurs when the pelvis rotates forward. This is often called a forward pelvic tilt or pelvis tilted forward.

Common features include:

Increased lower back arch
Abdominal protrusion is sometimes described as an anterior pelvic tilt belly
Altered pelvic posture during standing

Posterior Pelvic Tilt

A posterior pelvic tilt occurs when the pelvis rotates backward. This flattens the lower back and reduces lumbar lordosis.

Posterior pelvic tilt exercises are commonly used in early rehabilitation to reduce spinal compression and improve control.

Lateral Pelvic Tilt

A lateral pelvic tilt involves one side of the pelvis sitting higher than the other. This is sometimes referred to as pelvic shift, pelvic twist, or rotated pelvis.

Pelvic tilts exercise focuses primarily on anterior and posterior pelvic tilt, but awareness of lateral pelvic tilt is important in assessment.

Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

Anterior vs Posterior Pelvic Tilt

Understanding anterior vs posterior pelvic tilt is key.

Anterior pelvic tilt increases lumbar lordosis
Posterior pelvic tilt reduces lumbar lordosis

Pelvic tilting exercises help you move between these positions with control, rather than being stuck in one posture.

What Causes Pelvic Tilt

People often ask what causes pelvic tilt or what causes anterior pelvic tilt.

Common contributing factors include:

Prolonged sitting
Reduced core control
Poor pelvic posture awareness
Muscle imbalance patterns
Habitual standing posture

Anterior pelvic tilt causes are often linked to reduced coordination between abdominal muscles, glutes, and spinal stabilisers rather than simple muscle weakness.

Why Pelvic Tilts Are Used in Physiotherapy

At Invigor Health. Our expert Physiotherapists in Bondi Junction uses pelvic tilt physical therapy foundation exercise. They are used to:

Improve awareness of pelvic position
Reduce excessive lumbar strain
Support low back pain rehabilitation
Prepare the body for higher-level movement

Pelvic tilt exercise benefits come from control, not force.

Muscles Involved in Pelvic Tilts

Pelvic tilts activate key stabilising muscles.

Primary Muscles

Transversus abdominis
Multifidus

These muscles support spinal alignment and pelvic control.

Supporting Muscles

Gluteal muscles
Pelvic floor
Deep spinal stabilisers

When people search for anterior pelvic tilt muscles or posterior pelvic tilt muscles, they often miss the fact that coordination matters more than strength.

How to Perform a Basic Pelvic Tilt Exercise

This is the starting point for most pelvic tilts exercise programs.

Starting Position

Lie on your back
Knees bent
Feet flat on the floor
Arms relaxed by your sides

Movement

Gently tilt your pelvis backward
Press your lower back lightly into the floor
Exhale during the movement
Hold briefly
Relax back to neutral

This is not a pelvic lift or pelvic thrust. It is a small controlled pelvis tilt.

Breathing and Control

Breathing matters.

Exhale as you tilt
Avoid breath holding
Keep ribs relaxed
Avoid bracing hard

This supports proper pelvic tilting rather than overusing surface muscles.

Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

Common Pelvic Tilt Mistakes

Many people struggle with pelvic tilts because of poor technique.

Common errors include:

Using hip flexors
Pushing through pain
Over-flattening the spine
Excessive pelvic lift
Loss of breathing control

Pelvic tilt correction focuses on quality, not repetition.

Pelvic Tilt Exercise Progressions

Pelvic tilts exercise progressions increase difficulty only when control is maintained.

Pelvic Tilt With March

One leg lifts at a time
Pelvis stays stable
No pelvic shift or rotation

Pelvic Tilt With Double Knee Tuck

Both knees move toward the chest
Requires higher core control
Pelvic position must remain controlled

Single Leg Lowers

One leg lowers toward the floor
Increased demand on pelvic stabilisers

Double Leg Lowers

Both legs lower together
Highest demand
Requires excellent pelvic alignment

These are pelvic tilt exercises, not abdominal workouts.

Pelvic Tilt Posture and Low Back Pain

Pelvic tilt posture influences spinal loading.

Excessive anterior pelvis tilt can increase strain on the lower back. Limited pelvic control can contribute to pain during sitting, standing, or lifting.

Pelvic tilting exercises help improve movement awareness, which is often reduced in people with chronic low back pain.

Can Pelvic Tilts Fix Anterior Pelvic Tilt?

Pelvic tilts alone do not fix posture permanently. They help restore control, which allows better movement patterns.

Correction requires:

Consistent practice
Movement awareness
Progressive loading
Individual assessment when needed

When to See a Physiotherapist?

You should consider a physiotherapy assessment if:

Pain persists despite exercise
Pelvic tilt exercises cause discomfort
You feel uneven or unstable
You suspect pelvic misalignment or pelvic rotation

At Invigor Health, our physiotherapists in Maroubra and Bondi Junction clinic, can assess pelvic alignment and movement control and provide tailored progression.

Pelvic tilts are not about forcing posture into place. They are about learning control of pelvic position.

When done correctly, pelvic tilts exercise forms the foundation for safe movement, spinal support, and long-term improvement.

Need Personalised Physiotherapy Support?

If exercises alone are not enough, our physiotherapists in Bondi Junction and Maroubra can assess your condition and tailor treatment to your needs.

Exercise For You

Strengthening Exercises

Flexibility and Mobility Exercises

Stability and Balance Exercises

Rehabilitation and Injury-Specific

Posture and Core Activation

Cardiovascular Rehabilitation Exercise

Neurological Rehabilitation Exercises

Post-Surgical Rehabilitation

Breathing and Relaxation Exercises

Pilates and Stability Exercises