LOW-BACK PELVIC TILT AND WALK SEQUENCE
Combine gentle pelvic tilts and supported walking to improve alignment, core activation, and comfort for participants with low-back pain.
How to Perform
- Stand in chest-deep water near the pool wall with feet hip-width apart, knees soft, and one or both hands lightly touching the rail.
- Perform 6 to 8 small pelvic tilts, drawing the belly button toward the spine and gently reducing excessive low-back arch, then returning to neutral.
- Release the wall and walk forward slowly for 1 to 2 minutes, keeping the ribs lifted, pelvis neutral, and steps small and controlled.
- Return to the wall, reset posture, and repeat 6 to 8 pelvic tilts, followed by another 1 to 2 minutes of slow walking.
- Complete 2 to 3 cycles of pelvic tilts plus slow walking, resting as needed to keep all movements pain free.
Key Execution Cues
Remember: Think ‘tall spine, soft knees, gentle tilt’; move the
pelvis, not the upper body, and let the legs swing under a stable trunk.
Safety & Precautions
Important: Avoid large ranges for acute disc herniation or severe
radicular symptoms; keep knees and elbows slightly flexed at all times.
Additional Safety Notes: Eliminate bouncing, high kicks, and sudden turns; stop if back pain intensifies or begins to radiate into the legs.
Exercise Modifications
Make it Harder (Progressions)
Gradually extend walking time in each cycle, or add gentle backward walking segments while maintaining neutral spine.
Make it Easier (Regressions)
Shorten walking intervals, keep one hand on the wall at all times, or perform fewer pelvic tilts per round.