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Lower Back Stretches Index Perfect Morning Stretch: The Pelvic Tilt Spinal Twist Stretch Gluteal Stretches The Pelvic Tilt This somatic movement, the pelvic tilt, is the perfect morning stretch. It is a gentle, highly effective method to mobilize your stiff morning back, and it can be done without even getting out of bed. Brief description - Lying on your back with your knees up, gently arching and flattening the lower back. Goal - To gently wake up the spine and paraspinal muscles, increasing flexibility, ease of movement, and improving comfort. The Movement 1) Begin lying on your back with your knees up and your feet on the floor (or on the bed if you haven't gotten up yet!).
2) Very slowly, arch your lower back, slowly and gently.
3) Notice that the buttocks do NOT rise off the floor.
4) Just the lumbar spine rises into an arch. This causes the pelvis to tilt forward and the tail bone to press down toward the floor.
5) Now slowly flatten the lower back to the floor.
6) Gently contract the abdominal muscles so that the small of the back presses a little into the floor.
Repeat the above sequence 5-10 times, just arching and flattening. Notice that with repetition, you may feel more sensation in your lower back muscles. Once you're comfortable with this simple movement, proceed to the next step of the morning stretch... Adding the breath 7) Now slowly arch your lower back again but this time fill the belly with a breath as you do it. Notice how filling the belly with a breath encourages the arching of the lower back.
8) Now gently flatten the lower back to the floor while expelling the breath. Gently contracting the abdominals muscles is a good way to both help expel the breath and also flatten the small of the spine to the floor.
Repeat the above sequence 5-10 times, filling the belly with a breath when arching, then expelling the breath as you flatten down. If you get confused with the breathing, just pause and start over. Remember: Arch, breath in, fill the belly. Flatten, breath out, abdominals contract gently. Then proceed to the last step of the morning stretch...
Hands behind head 9) Now interlace you hands behind our head and proceed with the arching movement while filling the belly with a breath. Gently press the elbows into the floor to encourage the arching of the spine.
10) As you expel the breath and flatten the back, lift the head off the floor and bring the elbows closer together.
Repeat the above sequence 5-10 times. You can perform the entire combined sequence of the pelvic tilt or any variation as needed. The important thing is to move gently and slowly and in accordance with your comfort. The movement is certainly a wonderful morning stretch but serves as a great way to end the day as well. Also, it can be used any time you feel lower back discomfort. Go to Lower Back Pain Answers Home Page
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