WHY: This exercise will help you to learn low back and pelvic body awareness. Learning body awareness in these regions is important when trying to manage low back pain now and in the future. This exercise also promotes motion in this region and can help with low back stiffness and spasms.
HOW: Get set-up laying flat on your back with your knees bent and feet supported on the ground. Place your hands on your hip bones to help with learning body awareness. Now you’re going to move your pelvis in the direction of 12 o’clock, 6 o’clock, 3 o’clock, and 9 o’clock. Perform posterior pelvic tilt followed by anterior pelvic tilt to move in the 12 and 6 o’clock direction. Then perform an ipsilateral hip hike on each side to move in the 3 and 9 o’clock direction.
FEEL: To perform posterior pelvic tilt, think about drawing in your belly button and tucking your butt in. Follow this by performing anterior pelvic tilt, think about gently arching your low back and sticking your butt out. To perform a hip hike, think about hiking up one side of your hips. When you do this, one hand and hip should be higher than the other, then repeat on the other side. Follow the video for other cues and tips.