Lower Back Exercise: Pelvis Rotation

This lower back exercise feels wonderful when you get it right, and is a superb way of waking up your lower back.

You will need to prepare for pelvic rotation by finding the Bottom of Your Spine.

On Hands and Knees

Pay close attention to the "imprint" left by your hands on your hip bones (see preparation page in link above.)

Gently and slowly, making very small movements, turn your pelvis around the imprint of your hip joints.

Pelvis in a neutral position (back looks relatively flat)

Pelvis rotated forwards so lower back is concave

Pelvis rotated backwards so lower back is slightly convex

Pelvis at neutral position again, back relatively straight

Don't arch your back more than necessary for the movement. There should be no strain and you should never use strength to achieve a result. Think, feel. Don't push.

If your arms get tired, stop and have another go in a minute or two (if you want to.)

Keep your eyes open and study the floor (this alertness helps your whole spine to wake up and lengthen.)

How Often?

For 2 minutes twice a day, or more often if you like.

Why?

This exercise helps you remember where the bottom of your spine is, while gently getting your lower back used to moving. If your lower back doesn't move properly, this can lead to lower back pain.

Previous Exercise

This is the last of the current lower back pain exercises. More are added regularly. The previous one was Lower Back Exercise: Rock on Hands and Knees.

SBI!