Pelvic tilt, how to do the pelvic anteversion and retroversion movements / Physiotherapy at your fingertips How to relieve and prevent lower back pain Hello friends, today we are going to learn a simple pelvic tilt exercise, which will help us become aware of the movement of our pelvis, and to decompress and relax our intervertebral discs and lumbar muscles. We lie on the floor face up. We close our eyes and become aware of our expiration. We feel how the air enters through our nose, how the thorax opens and the abdomen inflates. We feel the contraction of our diaphragm, right between our lungs and our viscera. We bend our knees, keeping them in contact and bring our heels closer to our buttocks. Pelvic tilt, how to do the pelvic anteversion and retroversion movements. We begin abdominal breathing. We place our hands on our abdomen. We inhale deeply through our nose, directing the air towards our abdomen. If we do it correctly, the belly should rise. We release the air through our mouth, exhaling for a long exhalation while feeling how our abdomen deflates and falls. Once we have mastered this breathing, we bring our attention to the points of contact of our body with the ground: the soles of the feet, the buttocks, the upper part of the spine, the shoulders, the arms, the hands and the nape of the neck. We place one of our hands between the hollow of the lumbar spine and the ground. Now, during exhalation, we try to flatten the hand, contracting the abdominal muscles, while we release all our air. This movement will cause a slight elevation of the pelvis, and a retroversion movement. The anteversion movement is the opposite. In this case, during inhalation, we seek separation between the lumbar area and the hand by arching the lumbar area, contracting the paravertebral muscles. The ideal is to coordinate both movements with breathing for a better result. Pelvic tilt, how to do the pelvic anteversion and retroversion movements. Once we have become aware of this movement, we can include it in our daily life, the anteversion and retroversion movements will help us prevent lower back problems. As you probably cannot lie down during your work day, below we show you how to do the movement if you are sitting or standing. If we want to do it sitting, the ideal is to use a Klein ball, it will help us become aware of the movement and then apply it on a normal chair. If you do not have one, it does not matter, you can try it directly at your desk. We sit on the ball, and with our hands on our hips we bring our buttocks forward, contracting our abdomen at the same time as we release air through our mouth. The ball will roll with us and help us perform the movement. This movement is a retroversion. For the anteversion we only have to do the opposite, inhale through our nose and bring our buttocks as far back as possible, arching the lumbar area. In this case we perform an anteversion and the ball will help us to roll our pelvis again. Pelvic tilt, how to do the movements of pelvic anteversion and retroversion. If we want to apply it to the office we perform the same movement, as we cannot roll our pelvis we will have to make an additional effort with the lumbar area to produce the movement. Buttocks forward, and lumbar area in C retroversion. Buttocks back and arched back in D anteversion. If we want to do it standing it is easy, we look for a place where nobody sees us, and we place our hands on the hips. We direct the buttocks backward arching the lumbar area, to then sink them forward contracting the abdomen, bringing the pubis towards the chest. We always recommend accompanying the anteversion movement with an inhalation, and the retroversion with an exhalation for a correct execution. The ideal is to do a couple of repetitions every hour to prevent and at the same time treat any lumbar pain. The movement should not cause any pain when performing it. Go ahead, practice it for a couple of weeks and tell us your results.