Meet the pelvic tilts, a simple exercise that can massage your lower back into a state of sciatica-free bliss. Requirements? Nothing but a floor or wall–and perhaps a little motivation for your sciatica-fighting workout routine. The pelvic tilt exercise for sciatica pain can help you banish those symptoms!
What is a Pelvic Tilt?
A pelvic tilt exercise for sciatica zeroes in on your abdominals, the muscles that support your lower back, strengthening them through a rocking motion; it requires you to, as the name implies, tilt you pelvis back and forth. While pelvic tilts can be performed by both lying on your back and standing against a wall, the standing position may has a greater appeal to pregnant women (although, notibly, also a bit trickier), who may feel uncomfortable on their backs.
How Does a Pelvic Tilt Fight Sciatic Pain
Because pelvic tilts are basically a massage for your back, they are doing the work of a chiropractor, kneading your lower back to ease tension as well as relax and loosen the abdominal muscles. By doing so, you are releasing some of the stress and pressure from your lower back, a main contributor to sciatic pain. Since you are also not getting a passive lower back massage (i.e. someone else giving you one), you are working your abdominal muscles by repeating thrusting your pelvis back and forth, thus strengthening them.
There are a couple of different variations of the pelvic tilt.
1. Standing Pelvic Tilts:
Although more ideal for pregnant women, it rates higher on the difficulty scale than a lying down stance. In this position, you prop yourself against a wall with your knees bent slightly. As you exhale, lift your pelvis outward, off the wall; direct it at your face. This should cause your lower back to press into the wall. When you inhale, return to your beginning position. Repeat 5-10 times.
2. Hands-and Knees Pelvic Tilts:
To conquer the pelvic tilt on your hands and knees, begin by getting down on all fours. Make sure to bend your knees and straighten your back. You should begin by curling your lower back, arching it so you create a semi-circle. When returning to a straight position, make sure you do not nose-dive your belly to the floor, as that might strain your muscles when you are pregnant. Continue alternating between curving and straightening your back to master this style.
3. Lying Down Pelvic Tilts:
An easier version of the standing pelvic tilt, the lying down position begins with you on your back, knees bent, soles of the feet placed on the floor. This starting position, where the natural curve of your spine causes your lower back to lie not flat but slightly elevated from the floor. As you exhale, move your hips towards your face without lifting your rear end to remove the natural curve; your lower back should hit the floor as you As you inhale, return to the beginning position. Repeat 5-10 times.