Have a Pelvis like Elvis- The importance of Lumbopelvic Dissociation
What is lumbopelvic dissociation?
Lumbopelvic dissociation refers to the ability to move your hips (or pelvic bone), independently from your low back (lumbar spine). Research shows that low back pain may occur more frequently in individuals who have reduced lumbopelvic dissociation, and spinal body awareness.
Having a reduction in independent pelvic movement, may result in stiffness, muscle tightness, or even overload of the joints of your spine. All of this may reduce your spinal mobility, and increase your risk of developing low back pain.
What does it look like?
There are 3 main movements associated with the pelvis, including: anterior (forward) tilt, posterior (backward) tilt and lateral (side-to-side) tilt.
Anterior Tilt Posterior Tilt
Left Lateral Tilt Right Lateral Tilt
If you find it difficult to replicate one/more of these movements, whilst keeping your low back and legs still, you may have reduced lumbopelvic dissocation!
So how do I do it?
The first step to improving your lumbopelvic movement, is figuring out where your pelvis tends to sit naturally. The easiest way to assess this is by having a look at your normal sitting posture, using a mirror.
Some common pelvic postures include:
Active extension:
This is excessive ANTERIOR pelvic tilt, with corresponding extension of your lumbar spine. You may notice that the muscles on either side of your spine appear more prominent with an indentation up the middle of your low back.
Excessive time spent in this posture may place extra load through the “facet joints” of your spine.
Passive flexion:
This is excessive POSTERIOR pelvic tilt, with corresponding flexion of your lumbar spine. You may be able to see the pointy parts of your vertebrae travelling up along your low back.
Excessive time spent in this posture may place extra load through the “intervertebral discs” of your spine.
You may find it very difficult to move out of these natural postures, especially if you have adopted them for quite some time!
If you are finding this exceedingly difficult, consult a Physiotherapist for an individualised exercise program. We’ll have your pelvis moving like Elvis in no time!
Lauren Stuart-Hill
PHYSIOTHERAPIST
BscAnat., BscPhysio
