Скачать или смотреть Pelvic Tilting exercise - for calming the spinal extensors and connecting the pelvis with the spine.

This exercise is helpful for everyone - those with AND without lower back pain. It raises awareness of the position of and connection between the pelvis, the spine, the ribcage and the head. Connecting the breath with movement allows us to drop more into the parasympathetic or 'rest and digest' state of functioning, which calms the nervous system and reduces amplification of the pain experience. Learning to engage and then release the core as we move helps our system to learn how the be flexible and responsive, contracting when it needs to and releasing tension when it doesn't. Articulating up and down through the spine with control, but out of the compressive effects of gravity on the spine allow us to explore movement of the vertebrae without aggravating or loading up painful joints, improving range of motion, lubricating facet joints, hydrating discs and connective tissue and we gently squeeze and stretch. And the act of rolling the pelvis through spinal flexion actively lengthens the spinal extensors, which can get stuck in 'on' mode, contributing to lower back pain.

Doing this exercise 5 minutes a day can be really helpful in managing lower back pain, as well as contributing to an improved sense of posture and function.

DISCLAIMER: what works for one person might not work for another, and some exercises can exacerbate certain conditions. It is advised to consult a healthcare professional before starting any new exercise routine for back pain, especially if you have pre-existing conditions.