The Almighty Pelvic Tilt
Everyone has their own unique brand of lower back strain: whether it be none at all, a medium twinge brought on by persistent poor posture or inactivity, or something more severe, there is always something to be done to keep our lower back strong to prevent or ease injury. An anterior pelvic tilt is symptomatic of a posture portfolio that includes rounded shoulders, a protruding abdomen and a head tilted toward the ground (something we call anterior head carriage). This kind of posturing can create unhealthy curvature of the back, and magnify the pressure on the spine, throwing it out of balance and leading to pain and stiffness in the muscles of the back.
- Pelvic tilts are a super stretch which can help negate some of this daily damage, and they can be done just about anywhere (you just want a firm surface below)! Here’s how:
- Lie supine with knees elevated and feet flat on the floor.
- Place your hand in between your lower back and the floor to define the space you will be filling with your stretch then remove your hand.
- Inhale and tilt your pelvis, using your abs until your back lies flush on the floor.
- In this position, your butt should be slightly lifted and you should feel a pull in the muscles of the pelvis and lower back. Hold for five then exhale and return to the starting position.
This constitutes 1 rep, and you should repeat 3 times at least, totaling 15 seconds. Can you afford that once in the morning and once in the evening? If so, you will be doing innumerable good for a back that is wary from the strains of daily life.
Dr. Gregory Lind, D.C.