Free Back Pain Exercises 理学療法ライブラリ
モビリティ Bed-Friendly • Gentle Discs: L3-L4, L4-L5, L5-S1

仰向け骨盤傾斜運動（ペルビック・ティルト）

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.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation

ステップ別動作手順

臨床プロトコル
  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.
🎯

フォームの重要ポイント

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

避けるべき間違い

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

禁忌および中止すべき兆候

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

  • None (safe even during acute gentle rehabilitation)
科学的根拠と参考文献

臨床バイオメカニクスとエビデンス

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).
推奨運動量・処方
キープ時間 5 Seconds
反復回数 12 repetitions
セット数 2 sets
難易度 Gentle
姿勢 Bed-Friendly
主働筋（ターゲット）
Transverse Abdominis Internal Obliques Rectus Abdominis
安定筋（スタビライザー）
Gluteus Maximus Erector Spinae