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The Pelvic Debate – Spinal Stability Lying Down

To put or not to put? That is the question. And just like for Hamlet, there is no easy answer. It’s all in your relationship to gravity, what movement you’re doing, and what kind of spinal weaknesses and posture you have right now. When performing back exercises that require spinal stabilization (keeping your back still while moving your arms and legs), it is important to learn to maintain a NEUTRAL SPINE and PELVIS. We want to strengthen the natural alignment without force. To find the neutral pelvis, first learn to isolate and move your pelvic bones by doing pelvic tilts.

pelvic tilts

Lying on your back with your knees bent, draw your pelvic bones in toward your nose, pressing your lower back into the floor and slightly lifting your tailbone off the floor. This is called getting under. Then go in the opposite direction, creating a tunnel or arch with your lower back as you bring your pelvic bones down toward your knees, tailbone connecting to the floor. This is called bowing.

The neutral pelvis is the happy medium between this range of motion. The two front pelvic bones point toward the ceiling, most likely creating a slight arch in the lower back. To engage your abs in this neutral pelvis, imagine trying to zip up the last zipper on your tightest pair of pants. The muscles between the pelvic bones should sink in, but the bones themselves should not move.

Exercising in a supine position (lying on your back) keeping your pelvis neutral will strengthen and stabilize your spine, allowing your arms and legs to move freely. Your abs draw in toward your spine (like a corset that closes on all sides at the waist, belly, and back), but don’t force your belly down by tucking them under your pelvis. We often confuse pulling your abs out with tucking them under your pelvis. This will only create bad spinal stability habits in the long run, leading to overdeveloped hip flexor muscles, a weak core, and an overstretched lower back. The downward fold for stability when lying down will result in a lordotic lower back when standing, or what’s called “roll back.”

There are always exceptions to every rule. If your back is extremely weak or you have never exercised, then modifications need to be made. Support your pelvis with a small pillow or rolled blanket to support weak back muscles when lying on your back. This rear-end lift will create less pressure directly on your spine and allow you to feel your core muscles. In this case, WORK to keep your lower back heavy and your pelvis down. Given the change of the body in relation to gravity and the weakness of the muscles, this works better. As one gets stronger, remove support and work on a neutral pelvis. Once you’ve found a neutral pelvic position, practice moving your arms and legs while keeping your spine stable.

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