The pelvic tilt is a home exercise we teach for low back pain, both while a back is being prepared for PRP and while it recovers afterward. Lie face up, knees bent, feet flat on the floor. Pull your belly in and press the small of your back flat into the floor. Hold for 5 seconds. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the pelvic tilt?
- Get set: Lie face up, knees bent, feet flat on the floor.
- Move: Pull your belly in and press the small of your back flat into the floor.
- Dose: Hold for 5 seconds. Repeat 10 times.
Why does the pelvic tilt matter before and after PRP?
It teaches the stomach muscles to brace the lower back. It is a gentle place to begin for most back pain.
Whether the pain comes from a facet joint, a disc or the sacroiliac joint, the muscles around the spine have to share the load. This exercise starts that work before and after a spine injection.
Which mistakes should you watch for?
- Using your legs to push, or raising your hips.
- Holding your breath. Breathe out as you flatten.
- Bracing so hard that it hurts.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Flatten the small of the back.
- Breathe out as you press.
- Gentle effort; no strain.
Show us you have it: Slide your hand under your lower back and show us the tilt pressing down on it. Anything still unclear? Ask, and we will go over it with you again.
Other low back exercises
Keep reading: PRP for the spine and sacroiliac joint, facet joint pain.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your low back and when to start them around an injection. Book an evaluation or get the free guide.
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St. Louis, MO 63044