Stiff Lower Back

I’m here to show you this morning how to do pelvic circles for your stiff lower back. This is an amazing exercise. It’s simple to do and I do it every day. I teach almost all of my chiropractic patients how to do this as well.

Wear And Tear

A little note-stiffness in the morning usually means wear and tear. That’s the nice way of saying osteoarthritis. It’s nothing to worry about, anyone over the age of about 30, has been upright for enough years that the spine starts to wear in certain areas. The morning severe the stiffness the more likelihood of more severe wear and tear. I advise that you go to see your chiropractor or GP.

This is safe and easy enough to do at home but if you have any questions, ask a professional before doing them. I do these any time of day. To get me going in the morning, after a hot shower, when I’m standing to do the dishes, when I’m going to the toilet for a break at work. You can do them throughout the day. They are really easy to do. There are four movements that you have to learn.

Pelvic Circles

Starting with the side movement, the first thing you are going to do is arch your back. Push you bum outward to create an arch in your back. Once you can do that, try the reverse and tilt your pelvis so you now tuck your bum under to flatten your back. Now try the side to side movements. With those movements you are not simply moving on your hips but actually getting the pelvis tipping side to side. With a little bit of a knee bend you can get that position. This takes some practise. If you are a lousy dancer this may be hard to do.

You will put the four movements together and create a circle. Start with arching the back then tip up at the left hip then tuck the bum under and roll around to the right. Tip the right hip up then arching the back again and around you go. I favour putting my hands on my waist with my fingers pointing inward, touching the middle of my spine and my thumbs anchored over the crests of my hips.

The idea with this exercise is that you are getting into the lumbar joints and moving them around like a well oiled machine. So remember the movements: arching the back creating a scooping effect, tucking the bum under, hiking the hip up one way and the other direction. You can also get into the back muscles with your fingers, giving them a little massage as you go along. If you have any trouble with that, send me an email.