How to Do Posterior Pelvic Tilt: A Hinge Health Guide

When you think of exercises to improve back and hip pain, you may think of such moves as squats, downward dog, and cat cow. But the posterior pelvic tilt exercise might be one of the more important movements to incorporate into your stretching and strengthening routine. This exercise can help correct imbalances in your pelvic region and enhance overall posture. 

Whether you're dealing with lower back pain, hip discomfort, pelvic floor issues, or just looking to improve your physical health, doing posterior pelvic tilts may help you do the activities you love with less discomfort. 

Read on to learn more about the posterior pelvic tilt, how to do it, and ways to modify it to your needs. 

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What Is Posterior Pelvic Tilt?

A posterior pelvic tilt exercise involves tilting your pelvis backward. This can stretch muscles that tighten up and cause your pelvis to increasingly tilt forward (called anterior pelvic tilt), which can happen when you do things like stand for long periods.

What Muscles Does Posterior Pelvic Tilt Work? 

Posterior pelvic tilt primarily targets the abdominal and glute muscles. 

• Abdominals (including the rectus abdominis and transverse abdominis). These muscles tilt your pelvis backward. The rectus abdominis runs vertically down the front of your abdomen, while the transverse abdominis acts as a deeper stabilizing muscle.

• Gluteal muscles (gluteus maximus and gluteus medius). Your glutes — or butt muscles — help tilt your pelvis and stabilize your lower back. Strengthening these muscles helps support the neutral to forward tilt that supports your spine.

Posterior pelvic tilts also engage the hamstrings on the back of your thigh, the erector spinae (muscles that support your spine), and hip flexors.

Benefits of Posterior Pelvic Tilt

There are many benefits to doing posterior pelvic tilts, including: 

• Lower back pain relief. Strengthening these muscles helps stabilize your lumbar spine and pelvis to help alleviate lower back pain.

• Improved hip flexibility. Tight hip flexors can contribute to lower back pain and postural issues. Stretching these muscles can improve flexibility, reduce discomfort, and improve overall mobility. 

• Correcting and preventing muscle imbalances. Posterior pelvic tilts help maintain balance between the muscles of your core, hips, and lower back. They help counteract an increased forward rotation of your pelvis (anterior pelvic tilt) in standing postures, which is common for people who sit or stand for prolonged periods and have tight hip flexors or have weak abdominal and glute muscles. 

• Enhanced core strength and stability. Posterior pelvic tilts help build core strength to support your body with different tasks, such as squatting and lifting, and reduce the risk of injury during daily activities and exercise.

• Improved pelvic floor function. Posterior pelvic tilts can contribute to improved coordination and function of the pelvic floor muscles, especially with the activation of the deep transverse abdominis muscle. This can help men and women with bladder control, pelvic support, and overall pelvic health.

Posterior Pelvic Tilt: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do a posterior pelvic tilt:

• Lie on your back with your knees bent and your feet flat on the floor. 

• Squeeze your abdominal and butt muscles to flatten your low back against the floor. 

• Focus on keeping your breaths even as you hold this position. 

• Relax your butt and abdominal muscles to return to the starting position. 

As you do each rep, you might feel your hips, core, and pelvic muscles working. 

It’s always helpful to listen to your body, which is why you may need to modify posterior pelvic tilts to meet your needs.

To make posterior pelvic tilts easier:  

• Relax your muscles to arch your low back away from the floor. 

• Then squeeze your abdominal and butt muscles to flatten your low back against the floor. 

To make posterior pelvic tilts harder: 

• Squeeze your abdominal muscles to flatten your low back against the floor. 

• Then alternate lifting one foot off the floor and reaching that leg straight out, hovering just above the floor. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Ali, M., Moazzam Hussain Khan, Kaushik, H., & Ali, K. (2023). EFFECTIVENESS OF POSTERIOR PELVIC TILT EXERCISE ON STABLE AND UNSTABLE SURFACE IN PATIENTS WITH CHRONIC LOW BACK PAIN. Journal of Musculoskeletal Research. doi:10.1142/s0218957723500215

2. Yoo, W. (2014). Effect of the Individual Strengthening Exercises for Posterior Pelvic Tilt Muscles on Back Pain, Pelvic Angle, and Lumbar ROM of a LBP Patient with Excessive Lordosis: A Case Study. Journal of Physical Therapy Science, 26(2), 319–320. doi:10.1589/jpts.26.319

3. Hampton, L. Pelvic Tilt. Physiopedia. Retrieved from https://www.physio-pedia.com/Pelvic_Tilt