After 60: not sit-ups, not planks – the gentle core move that protects your back while watching TV

The adverts cut to a break, the kettle clicks off, and the sofa holds you a little too well. You know your back grumbles if you stand up too quickly, and the idea of crunches on a hard floor is a non‑starter. You don’t need a bootcamp. You need one move you can do in your living room, in your normal clothes, while the news drones on in the background.

The move that quietly changes things after 60 is not a sit‑up, not a plank, and not anything that needs a yoga mat. It’s a simple seated pelvic tilt. Done properly, it wakes up your deep core muscles and supports your spine without the strain that makes you hold your breath and regret it the next day.

Think of it less as “exercise” and more as a way of sitting differently on purpose for a minute or two. The payoff is not a six‑pack. It’s being able to reach for the remote, hang up washing, or get out of a chair without that sharp, familiar twinge.

Why your core, not your crunches, keeps you upright

When people say “core”, most picture stomach muscles and gym mirrors. The core that really matters after 60 is quieter: deep muscles around your spine, pelvis and ribs that keep you steady when you cough, carry a bag or misjudge a step on the kerb. They work all day whether you train them or not.

Age, long hours of sitting and old injuries can switch these muscles to “low power mode”. The big, surface muscles then try to do everything. That’s when you see back‑arching, breath‑holding and that instinctive grab for the arm of the chair. Classic sit‑ups and long planks make those big muscles dominate even more, while compressing a spine that may already feel compressed enough.

A seated pelvic tilt flips the script. Instead of yanking your chest to your knees, you gently rock your pelvis under your shoulders. The movement is small but targeted. You don’t need to get down on the floor, and you don’t need to feel heroic. You just need to wake up the muscles that quietly hold you together.

One physiotherapist explains it to patients like this: “We’re teaching your body to brace smart, not hard.” That difference matters more with every birthday.

The move: a seated pelvic tilt you can do while watching TV

You can do this on a firm sofa, dining chair or even the edge of the bed. Skip any move that causes sharp or radiating pain; if in doubt, check with your GP or physio first.

1. Set your base

   • Sit towards the front of the chair, feet flat, hip‑width apart.
   • Line up your knees over your ankles, not drifting in or out.
   • Rest your hands lightly on your thighs.

2. Grow tall without forcing it

   • Imagine a string gently lifting the crown of your head towards the ceiling.
   • Soften your shoulders away from your ears.
   • Let your gaze rest on something in front of you – a picture frame, the TV, the corner of a shelf.

3. Find neutral first

   • Slowly roll your pelvis forward so your lower back arches a little.
   • Then slowly tuck your tailbone under so your lower back flattens slightly.
   • Ease between those two a few times until you find the middle – where your back feels long but not rigid. That’s your “neutral”.

4. The actual tilt

   • Breathe in gently through your nose.
   • As you breathe out, lightly tuck your tailbone under as if you’re trying to zip up a pair of snug jeans.
   • Think of drawing your lower tummy towards your spine by a few millimetres, not dragging it in with all your might.
   • Hold for 3–5 seconds while breathing softly.
   • Release slowly back to neutral on your next exhale.

5. Reps and rhythm

   • Start with 8–10 tilts, once a day.
   • Build towards 2–3 short “sets” spread through the day: one in the adverts, one waiting for the kettle, one before bed.
   • Smooth and controlled is the goal. If your shoulders or jaw tense, you’re doing too much.

You should feel a gentle engagement low in the tummy and perhaps some subtle work around the hips. You shouldn’t feel pinching in the lower back, gripping in the neck, or the urge to hold your breath.

Why this small rock of the pelvis protects your back

At first it can feel too easy to be useful. That’s the point. Big, dramatic moves are the ones that tend to flare up older backs. Small, precise ones are the ones that teach your body new habits.

When you tilt the pelvis in sitting:

• Deep abdominal muscles switch on without you forcing them.
• The small stabilisers around the spine practise co‑ordinating with your breath.
• Your brain rehearses a safer pattern for standing up, sitting down and bending forward.

Do it often enough and you start to notice knock‑on effects. Standing at the sink feels steadier. Reaching down for the washing basket doesn’t automatically spark fear. Your back may still have off days, but it’s no longer the loudest thing in the room.

Pain loves stillness and stiffness. The seated pelvic tilt sneaks movement into moments when you’d otherwise be slumped and static. It’s a kind of insurance policy you can pay into in instalments of thirty seconds.

How to weave it into the day you already have

You don’t need a special outfit or a spared‑out “fitness hour”. You just need tiny anchors that remind you to move.

Try these hooks:

• During the first advert break of any programme, run through 8–10 tilts.
• Every time you put the kettle on, do a round while you’re waiting.
• Before you stand up from the sofa, do three gentle tilts to “prime” your core, then stand.

You’ll miss days. Everyone does. The win is not a perfect streak on a calendar. It’s noticing that, when you remember, your body responds a little more quickly each time.

If you like a structure, you can frame it as:

“Whenever I sit, I earn my sit with 30 seconds of tilt.”

Not a rule to beat yourself with. A small agreement with your future back.

Common mistakes to avoid (and what to do instead)

Most people don’t get the move wrong so much as overcook it. Here’s what to watch for.

• Holding your breath
  If your face tightens, ease off. Keep the movement small enough that you could hold a calm conversation while you do it.

• Rocking your whole body
  The tilt comes from the pelvis, not the shoulders. If your chest is swinging forwards and back, imagine your breastbone floating steadily while the bowl of your pelvis gently tips.

• Chasing discomfort
  A mild sense of effort is fine. Sharp pain, pins and needles, or pain travelling down a leg is a stop sign. Scale back the range or seek personalised advice.

• Doing 50 in one go, then nothing for a week
  Better to do 8 twice a day most days than to blitz it on a Sunday. Your spine likes consistency more than heroics.

If sitting up without back support is uncomfortable, start with your back lightly against the backrest and use a small cushion behind your lower ribs. As your strength grows, you can shuffle forwards an inch or two.

Build a mini “TV‑time” routine around it

Once the tilt feels familiar, you can add one or two gentle extras that support the same goal: a steadier, kinder back.

Try this 3–4 minute sequence in the time it takes the adverts to run:

1. Seated pelvic tilts – 8–10 slow reps.
2. Ankles and calves – march your feet on the spot for 30 seconds to get blood moving.
3. Shoulder rolls – 5 forward, 5 back, keeping the neck easy.
4. Seated twist – hands on thighs, gently turn your chest towards the TV, then towards the window, 3–4 times each way, moving within comfort.

You’re not trying to become a whole new person. You’re just teaching the body you already have to move with a little more intention and a little less bracing.

Key points at a glance

Focus	What to do	Why it matters
Core without strain	Seated pelvic tilts on a sofa or chair	Trains deep stabilisers without floor work
Little and often	8–10 reps during TV breaks or kettle time	Builds strength and confidence without fatigue
Comfort first	Small range, easy breathing, no sharp pain	Protects joints and encourages you to keep going

FAQ:

• Is this safe if I have osteoporosis or an old back injury? Often yes, because it’s low‑impact and done in sitting, but you should clear any new exercise with your GP, physio or specialist, especially if you have fractures, recent surgery or nerve symptoms. Start tiny and stop if pain spikes.
• Will this actually make my core stronger, or is it just stretching? It’s strength work for the deep stabilising muscles. You may not feel a “burn”, but repeated, controlled tilts teach your core to switch on at the right time, which is what protects your back in daily life.
• How long before I notice a difference? Many people feel a small change in how “supported” they feel when standing up after a couple of weeks of regular practice. Bigger changes in stamina and balance tend to show up over 6–8 weeks.
• Can I replace all other exercise with this? No. It’s a helpful piece of the puzzle, not the whole picture. Aim to pair it with regular walking, gentle strength work for legs and hips, and whatever movement you enjoy.
• What if sitting is already uncomfortable? Start with a higher, firmer chair and a cushion for support. Keep the movement tiny. If even that flares your pain, seek one‑to‑one advice before continuing.