Therapeutic exercise
Alternating Pelvic Tilt
Rhythmic pelvic-tilt movement that relieves tension at the lumbosacral junction and restores motor control of the pelvic girdle — useful in the subacute and chronic phases of sciatica.
How to perform
- Starting position. Lie on your back with your knees bent and your feet flat.
- Step 2. Tilt the pelvis backward, pressing the low back into the floor (posterior tilt).
- Step 3. Tilt the pelvis forward, lifting the low back slightly off the floor (subtle anterior tilt).
- Return. Alternate the movements slowly and fluidly, in time with your breath.
When not to perform
- Pain that increases at the extremes of the movement
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Cat-Cow
Segmental mobilization of the spine in flexion and extension. Improves vertebral mobility, helps lubricate the facet joints, and relieves the stiffness typical of prolonged static postures.
Knee-to-Chest Stretch
A gentle stretch for the lumbar paraspinal muscles and the glutes. Promotes joint decompression and symptomatic relief, particularly useful during acute flares of non-radiating pain.