The #1 Exercise I Recommend for Back Pain Relief
When you’re dealing with back pain, it’s easy to feel stuck—unsure of what to do, afraid of making it worse, and overwhelmed by all the advice out there.
As a spine surgeon who now focuses on nonoperative treatment, I get this question all the time:
“What’s the one exercise I should be doing for my back pain?”
And while there’s no one-size-fits-all answer for every back, there is one movement that consistently stands out as both safe and highly effective for the vast majority of people:
The Pelvic Tilt
It may sound simple (and it is), but don’t underestimate it. The pelvic tilt is the foundation for building core control, spinal stability, and postural awareness—all of which are essential for reducing back pain.
Let me explain why this basic move makes such a big difference—and how to do it correctly.
Why the Pelvic Tilt Works
Back pain is often caused or worsened by poor movement patterns, tight hips, a weak core, or an inability to properly support the spine during everyday activities. The pelvic tilt directly addresses those problems by:
Reactivating deep core muscles (like the transverse abdominis)
Releasing tight lower back and hip flexor muscles
Teaching your body how to maintain neutral spine posture
Creating the foundation for more advanced exercises like bridges, planks, and functional lifting
And the best part? It’s gentle, accessible, and can be done almost anywhere—even during a pain flare-up.
How to Do the Pelvic Tilt
Here’s a step-by-step guide to performing a proper pelvic tilt:
Start Position:
Lie on your back with your knees bent, feet flat on the floor
Keep your arms relaxed by your sides
Your low back should have a natural curve—not pressed flat or overly arched
The Movement:
Inhale gently through your nose, allowing your belly to rise slightly
As you exhale, gently engage your abdominal muscles and flatten your lower back into the floor by tilting your pelvis backward (think: tucking your tailbone)
Hold the tilt for 3–5 seconds, breathing normally, then release back to the neutral position
Repeat for 10–15 slow, controlled reps
Tip: You should feel your deep lower abdominal muscles engage—not your glutes or legs doing the work.
Progressions: Where to Go From Here
Once you’ve mastered the pelvic tilt, it opens the door to a wide range of powerful movements. It’s the starting point for nearly every spine-safe core routine we use at MyBackHub.
Try progressing to:
Glute bridges (adding hip movement while maintaining core control)
Bird-dogs (improving coordination and spine stability)
Wall sits or standing tilts (to apply the concept during upright posture)
We teach patients to carry the pelvic tilt “feel” into daily life—sitting at a desk, walking, lifting groceries, or getting out of bed. That’s when it really starts to make a difference.
When to Use It
The pelvic tilt is one of the few exercises that’s appropriate for nearly every stage of back pain recovery. It’s especially useful if:
You’re dealing with a flare-up and need a gentle starting point
You’ve been told you have weak core or poor posture
You’ve tried harder workouts but keep aggravating your back
You’re looking to build a sustainable foundation for long-term relief
What If It Doesn’t Help?
If the pelvic tilt increases your pain, it’s possible you’re doing it incorrectly—or you may need to modify your position (like trying it on hands and knees instead of lying down). At MyBackHub, we guide patients through these movements step-by-step so they feel confident, not confused.
And remember: not every back pain story is the same. If you’ve had surgery, severe disc herniations, or nerve involvement, it’s always wise to speak with a provider first. But for most people with mechanical or posture-related pain, this simple move is a great place to start.
Final Thoughts
Sometimes the best solutions aren’t flashy—they’re foundational.
The pelvic tilt teaches your body how to move well again. It’s not just an exercise; it’s a way to reconnect with your core, retrain your spine, and begin the process of healing from the inside out.
At MyBackHub, we don’t just treat back pain—we teach you how to take control of it. And it often starts with one small movement that makes a big impact.
Try the pelvic tilt today. Your spine will thank you.
About the Author:
Rob Turk, MD, MBA
Chief Medical Advisor, MyBackHub
Rob Turk is the Chief Medical Advisor for MyBackHub, Inc. Dr. Turk has a broad foundation of talent in both medicine and business, previously obtaining his MD at the University of California, San Diego School of Medicine and his MBA at the University of Virginia Darden School of Business. As an entrepreneur and orthopaedic spine surgeon, he has unique and valuable insight on many topics. He is a published author in leading scientific journals such as JBJS and Arthroscopy, has written multiple book chapters, and has been a reviewer for a number of scientific journals. He is passionate about motion preservation and innovation in spine care, health equity, delicious food, and sports.
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