You may wish to try and use a small rolled or folded, flattened towel in the small of your back whilst performing this exercise. Lying on your back on a firm surface, keeping your knees bent and your feet on the floor. It is important not to overwork yourself, do not hold your breath, and do not strain. Now try to flatten your back into the surface, you might consciously apply tension in your buttock muscles to achieve this. Then relax back into the starting position. Repeat again in a steady rhythm.

How many how often?

Perhaps build up to a minute of gentle pelvic tilting. Repeat 2-5 times before you stand up.

What is the benefit of this exercise?

To help restore the natural movements of your back and help the restore and  muscle control of your back support and movements. It may help to reduce pain and what you might perceive as muscle spasm.

What can I expect to happen?

At first it might feel difficult to do the movement smoothly, but the practicing can itself contribute a lot to your recovery. You should find that this movement helps to unlock other stiff back movements. It can also help your confidence to move as your muscles begin to work more naturally.

Works best with?

Early muscle work, Pelvic tilting 1, Extension in lying, Prone knee bend, neural mobilisation.