Recommended pelvic exercises for those who cannot do planks due to a herniated disc.

Suggested Pelvic Exercises for Those Who Can't Do Planks.

 

For those who find planks challenging, pelvic tilting exercises offer an excellent alternative. This movement effectively targets the core while reducing stress on the lower back. People who often deal with lower back pain or have a weak back may find that planks can worsen their discomfort or heighten the risk of injury. Since the lower back plays a vital role in core stability, it’s important to strengthen these muscles without causing additional strain. Focusing on gentle core-strengthening exercises can be beneficial for the back.

 

 

 

For individuals with weak back muscles or lower back pain, the pelvic tilting exercise serves as an excellent alternative to planks or crunches. This movement can be done slowly, which helps reduce strain on the back while effectively engaging the core. Plus, it’s convenient to practice at home without the worry of disturbing neighbors.

To perform the pelvic tilting exercise, lie on a thin blanket or mat with your knees bent at hip width. Press your tailbone into the floor, allowing a slight lift in your lower back to create some space. This position is known as the "neutral position," where there should be enough room to slide one hand between your lower back and the floor. Ensure that your shoulders and shoulder blades remain in contact with the ground, and keep your chin tucked in throughout the exercise.

 

 

Once you’ve achieved the "neutral position," place your hands on your pelvis to monitor the movement. Gently press down to create space between your lower back and the floor, utilizing the strength from your lower abdomen.

The essence of the pelvic tilting exercise lies in drawing your pelvis downward using your lower abdominal muscles while applying pressure as you lower it. Focus on this controlled movement, exhaling as you lower the pelvis and inhaling as you lift it back to the starting position. Aim for a slow pace, taking about 10 seconds for each complete cycle, and repeat for 10 to 20 repetitions per set.

Though this movement appears straightforward, it’s crucial to ensure your lower abdomen is engaged while pressing down. Maintain a steady tension in your pelvis and lower back, lowering it in a deliberate manner, as if each vertebra is touching the floor one at a time.

Activating your pelvic muscles can also engage your glutes, so be careful not to allow your thighs to splay outward during the exercise.

 

 

 

When lifting back up, just as when lowering, initiate the movement from your tailbone and activate each vertebra one at a time to prevent straining your lower back.

The pelvic tilting exercise is particularly beneficial for individuals with lower back problems, such as herniated discs. It helps strengthen the muscles surrounding the lower back and abdominal area without placing excessive stress on the spine. By shifting the load away from the lumbar region, this exercise can effectively help reduce lower back pain.

 

 

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