Pelvic Clock

I recently read an article in Dr. Weil’s, Self Healing June 2008 issue that piqued my interest regarding back pain. According to John Sarno, M.D, a rehabilitation specialist at NYU, most back pain is caused by the “mind’s interference with normal functioning and blood circulation to muscles- a condition he calls tension myositis syndrome.” This article is suggesting that though back pain may be caused from herniated discs and nerve compressions, most back pain occurs because we are experiencing such intense emotions like grief, anger or anxiety. He goes on to say that chronic emotional stress leads the unconscious mind to create a diversion. The diversion is described as chronic back pain. Dr. Sarno showed that those patients who experienced chronic back pain and then received treatment for their emotional issues reduced their pain, reduced medication use, increased physical activity and improved the quality of their lives.

It’s interesting to consider that emotions are associated with pain when approximately 90% of Americans report experiencing low back pain. We as massage therapists and/or yogis understand that pain is very subjective. Although pain may arise from very tangible places, it’s helpful to consider that pain may also develop from an intangible or “meta-physical“ realm. It’s always a positive step worth recognizing when modern medicine remembers to consider and treat the whole person—mentally, emotionally and physically—not just an isolated pain. We will be on the look out on how Dr. Sarno’s work evolves. In our recent workshops we have had the time to introduce, share and remind our bodies how we can reeducate the nervous system, particularly for a healthy low back and hips. One of our favorite standbys is “Pelvic Clock”. The following is a talk through of the pelvic clock:

Lay on your back with your knees bent and feet on the floor about hip width apart. Allow your arms and hands are relaxed either resting on your lower abdomen or on the floor. Imagine your sacrum is clock, the tailbone is 12 o’clock and the base of the sacrum (the part that attaches to the lumbar) is 6 o’clock.

Inhale as you begin to tilt your pelvis so that the tailbone is pointing to the floor and your low back arches off the floor as you move toward the 12 o’clock position

On the exhalation tilt your tailbone towards the ceiling so the base of your sacrum is touching the floor at the 6 o’clock position. As you do this you will feel your lower back flatten onto the ground.

Continue to roll from the tailbone (12 o’clock) on the in breath to the base of your sacrum (6 o’clock) on the out breath for approx 5 minutes drawing your attention to how this feels in your lower back. Pause in the center of your clock for a breath or two, perfectly centered between 12 and 6 o’clock.

Next imagine your right and left SI Joints are located at the 3 and 9 o’clock, respectively.

On your in breath, gently press your right SI (3 o’clock) into the floor and on the out breath, shift to press your left SI Joint (9 o’clock) into the ground. Repeat rocking from side to side as you follow your breath, with little to no movement in your knees. Do your best to initiate all movement from your pelvis.

Continue to press into 3 o’clock and 9 o’clock slowly for approx 5 minutes. Notice how this movement feels in your lower back. Pause at the center of 3 and 9 o’clock for a breath or two when you feel complete.

Now we can begin to explore all the numbers on the “clock”. Begin to move slowly into the spaces between 12, 1, 2, 3, etc. all the way around the clock. You will be creating pelvic circles in a clockwise motion. After a few minutes, pause and begin to press each number of the clock into the ground in a counter-clockwise motion. Become aware of the tension and allow your breath to flow naturally into those areas. Resist the inclination to move your knees to create the movement-rather allow all the movement to arise from your center. Use your breath and movement to create greater awareness, relaxation in the surrounding muscles and new possibilities for your range of motion to emerge.

I hope this helps “back up” your practice.

Peace,

Nicole