Free Back Pain Exercises Bibliothèque de Kinésithérapie
MOBILITÉ Bed-Friendly • Gentle Discs: L3-L4, L4-L5, L5-S1

Bascule du Bassin au Sol (Pelvic Tilt)

Pelvic tilts teach neuromuscular dissociation between the lumbar spine and pelvis. Flattening the lower back into the mat decompresses the facet joints and stimulates the transverse abdominis without compressive load.

SCHÉMA BIOMÉCANIQUE DU MOUVEMENT
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation

Exécution Étape par Étape

PROTOCOLE CLINIQUE
  1. 1 Lie comfortably on your back with knees bent and feet flat on the mattress or floor, hip-width apart.
  2. 2 Inhale naturally, allowing a small, natural space under your lower back arch.
  3. 3 Exhale and gently flatten your lower back into the surface by tilting your pelvis backward and drawing your belly button inward.
  4. 4 Hold the flattened posterior tilt for 3 to 5 seconds, feeling your lower abdominals engage.
  5. 5 Inhale to release back to neutral. Repeat smoothly for 10 to 12 repetitions.
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CONSIGNES POSTURALES CLÉS

  • ✓ Movement should come from the deep core and pelvis, not by pushing hard through your feet.
  • ✓ Keep your neck, shoulders, and chest relaxed.
⚠️

ERREURS À ÉVITER

  • ✗ Do not lift your hips off the floor (that is a bridge, not a tilt).
  • ✗ Avoid holding your breath during abdominal contraction.
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CONTRE-INDICATIONS ET SITUATIONS À ÉVITER

Do not perform this movement or modify strictly under clinical supervision if you have:

  • None (safe even during acute gentle rehabilitation)
FONDEMENTS SCIENTIFIQUES & CITATIONS

Biomécanique Clinique & Preuves

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
POSOLOGIE CLINIQUE
Durée de Maintien 5 Seconds
Répétitions 12 repetitions
Séries Prescrites 2 sets
Difficulté Gentle
Position Bed-Friendly
MUSCLES CIBLES
Transverse Abdominis Internal Obliques Rectus Abdominis
MUSCLES STABILISATEURS
Gluteus Maximus Erector Spinae