Free Back Pain Exercises Biblioteca de Fisioterapia
MOBILIDADE Bed-Friendly • Gentle Discs: L3-L4, L4-L5, L5-S1

Inclinação Pélvica em 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.

DIAGRAMA BIOMECÂNICO DO MOVIMENTO
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation

Execução Passo a Passo

PROTOCOLO CLÍNICO
  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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PONTOS-CHAVE DE POSTURA

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

ERROS A EVITAR

  • ✗ 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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CONTRAINDICAÇÕES E QUANDO EVITAR

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

  • None (safe even during acute gentle rehabilitation)
FUNDAMENTOS CIENTÍFICOS & CITAÇÕES

Biomecânica Clínica & Evidências

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).
DOSAGEM CLÍNICA
Tempo de Sustentação 5 Seconds
Repetições 12 repetitions
Séries Prescritas 2 sets
Dificuldade Gentle
Posição Bed-Friendly
MÚSCULOS ALVO
Transverse Abdominis Internal Obliques Rectus Abdominis
MÚSCULOS ESTABILIZADORES
Gluteus Maximus Erector Spinae