Free Back Pain Exercises Libreria di Fisioterapia
MOBILITÀ Bed-Friendly • Gentle Discs: L3-L4, L4-L5, L5-S1

Basculamento Pelvico Supino (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.

DIAGRAMMA BIOMECCANICO DI MOVIMENTO
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation

Esecuzione Passo dopo Passo

PROTOCOLLO CLINICO
  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.
🎯

INDICAZIONI POSTURALI CHIAVE

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

ERRORI DA EVITARE

  • ✗ Do not lift your hips off the floor (that is a bridge, not a tilt).
  • ✗ Avoid holding your breath during abdominal contraction.
🛑

CONTROINDICAZIONI E QUANDO SOSPENDERE

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

  • None (safe even during acute gentle rehabilitation)
FONDAMENTI SCIENTIFICI & CITAZIONI

Biomeccanica Clinica & Evidenze

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).
POSOLOGIA CLINICA
Tempo di Tenuta 5 Seconds
Ripetizioni 12 repetitions
Serie Prescritte 2 sets
Difficoltà Gentle
Posizione Bed-Friendly
MUSCOLI BERSAGLIO
Transverse Abdominis Internal Obliques Rectus Abdominis
MUSCOLI STABILIZZATORI
Gluteus Maximus Erector Spinae