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Relieve Lower Back Pain With Pelvic Clock – Review

Lower back pain is a widespread discomfort experienced by individuals of all ages. Poor posture, muscle strain, injuries, or underlying conditions can cause it. Adopting a healthy lifestyle can help alleviate and prevent lower back pain.


In most cases, it is determined by a sedentary lifestyle, the lack of a correct posture of the back, an injury, or incorrect lifting of heavy objects. Also, with age, body symmetry changes, leading to a biomechanical imbalance by losing the neutral position of the back: an improper alignment of the hips, joints, pelvis, and spine. Thus, due to asymmetry, some muscles in the body are overworked, while others are less active.

In a very high percentage, the population recovers body symmetry and releases chronic low back pain and hips through therapeutic physical exercises without resorting to surgery.


This was also the case of Yana Blinova, a former Olympic coach and consultant for Lower Back Pain exercises in New York City.

When it was recommended by doctors a spinal surgery to repair her back injuries and ailments, Yana, led by her knowledge, creativity, and especially the desire to eliminate the idea of surgery, invented a little plastic tool, molded first in her tiny kitchen. She named it Pelvic Clock.

Disclosure: Some of the links on this website are affiliate links. I may earn a commission if you click through any of them and purchase at no additional cost. I only recommend products or services I trust and believe will add value to my readers. For more information, read the entire affiliate disclosure here.


I do not own such a device, but I tried when a friend possessed one. Pleased with the purchase made, he initially faced the difficulty of realizing the recommended exercises specific to the device.

Knowing that I am a Yoga and Pilates instructor, he turned to my professional knowledge.

Using this type of pelvic exercise in Pilates classes with my clients, I explained to him how it works. That is precisely what I will tell you in the article.

But before I will explain in more detail some features, benefits, and recommendations of this little gadget.

lower back pain


It is made of high-quality US thermoplastic, and it has a unique size because it is designed to fit any adult sacrum, even if the size of a man’s sacrum is a little larger than that of a woman’s sacrum.

The pelvic clock was created based on the techniques of Pilates and Feldenkrais. It is a small, lightweight device that can easily handle and transport.

But the difference is minimal. My friend and I previously tested this fact.

The device has a unique shape, with a lower convex part and the upper part flat; it has an imprint of the human sacrum, with the clock hours drawn, having noon in the direction of the head and 6 o’clock in the direction of the feet.

Due to its unique shape allows drawing exercises of flexion, extension, side-to-side, rotation, and diagonal stretches.


Based on the lessons of Pilates and Feldenkrais, this small and unique device brings numerous benefits to those who face constant lower back pain through regular use (minimum 10 minutes a day).

  • Relieve chronic hips and lower back pain;
  • Restore muscle balance;
  • The realigned curved lumbar spine, a tilted pelvis, and hip joints;
  • Increase the lumbar spine flexibility and core and sacroiliac joints stability;
  • Improves hip mobility;
  • Loosen and stretch the lower back muscles;
  • Release tight hip flexors, piriformis muscles, and deeper tensions in the pelvis;
  • Reset your hips, pelvis, and spine, returning them to a healthy neutral position.
  • People with bad posture and sedentary lifestyle;
  • A herniated disc;
  • Hips pain;
  • Lumbar lordosis;
  • Lumbar spinal stenosis;
  • Scoliosis;
  • Rotated or twisted pelvis;
  • Anterior, lateral, or posterior pelvic tilt;
  • Uneven hips;
  • Flat back syndrome;
  • Pregnancy back pain;
  • Postpartum rehabilitation;
  • Sacroiliac joint dysfunction;
  • Spondylolysis;
  • People who practice sports that affect muscle balance include baseball, golf, tennis, weightlifting, running, and cycling.
lower back pain


It is impressive how such a small device can be used for so many medical issues and brings so many benefits.

First, using it on a hard floor, with a Yoga/Pilates mat, or on a substantial bed or sofa is recommended.

I recommend initially using the device on the floor until you get used to doing the exercises correctly.

The pelvic clock can be used in the pelvis supine, sitting, and standing against the wall.

To position it correctly, lie on your back with your knees bent and your feet on the floor. Legs should be in a straight line with your hips.

The pelvis in supine is the position I recommend to beginners in using the device.

From this position, push the soles to the ground and lift the pelvis to a suitable distance so that you can position the device below your sacrum in the recess of the flat upper surface.

In this way, the device will support your sacrum with some traction.

Don’t forget that noon should be pointed toward your head and 6 o’clock toward your feet. Relax a little before starting the exercises.


The exercises will include stretches, core stability, and body alignment. Every workout targets a specific muscle group simultaneously, stretching and strengthening.

The number of repetitions and the duration of the practice can vary from person to person, depending on the physical condition and the degree of pain of each one, age, and gender.

lower back pain


From the above position, with the device positioned correctly, roll down your hip bones toward your feet, touching the six on the clock. In this posture, your back will arch slightly.

After, roll your hips up toward your shoulders, and draw your navel towards your spine to mark 12 on the clock.

Roll your back into a flattened position and relax. Do this exercise 10-20 times.

lower back pain


9 o’clock is over toward your right, and 3 o’clock is over toward your left. This exercise, at first, may cause your body discomfort, depending on the degree of pain you have.

That is why I recommend you do this exercise when the pain reduces in intensity, and you will not feel discomfort.

In this exercise, stability is more through your core, and your pelvis moves to the left toward the 3 o’clock marker and tilt your pelvis over to the right side toward the 9 o’clock marker.

Point your knees toward the ceiling without allowing your legs to drop from side to side. Try to do this exercise 10-20 times.


Roll your hip bones through your left side, picturing the clock’s numbers 1, 2, and 3.

Dropdown 4, 5, 6, coming around on the right side 7, 8, 9, and up to 10, 11, 12, and relax. Do this exercise 5 times.


This exercise is for mobilizations and core engagement, and you should not be uncomfortable.

Roll your hip bones through your right side, picturing the numbers 11, 10, 9, and drop your hip 8, 7, 6, swiping around on the left side to mark 5, 4, 3, and up to 2, 1,12. Relax. Repeat the exercise 5 times.

PELVIC TILTS (6-1-6-11)

Roll down your hip bones toward your feet from the prone position to mark six on the clock. Tilt the hip bone directly to the left side, toward the 1 o’clock marker.

Return to the supine position, roll down again toward the 6 o’clock marker, and tilt the hip bone directly to the right side toward the 11 o’clock marker.

Come back to the initial position and relax. Repeat the exercise 10-20 times.


From the prone position, tilt your hip bones to the left down, toward the 5 o’clock marker, and from there, draw a diagonal of your sacrum, which goes straight away to the right side up, toward the 11 o’clock marker.

Come back in the supine position, and this time, tilt your hip bones to the right toward the 7 o’clock marker, draw the diagonal of your sacrum, and tilt your hip bones to the left upside, marking the 1 o’clock.

Return to the initial prone position and relax. Repeat the exercise 10-20 times.

For more information and videos on the type of exercises that can be done with Pelvic Clock               


Disclosure: Some of the links on this website are affiliate links. This means that at no additional cost to you, I may earn a commission if you click through and make a purchase. I only recommend products or services I trust and believe will add value to my readers. For more information, read the entire affiliate disclosure here.


Pelvic clocks can be used for pain relief, maintenance, and prevention. In case you have complex back issues or suffer from sharp pain that is very difficult to bear, I recommend you follow first a pain management treatment.

Only after the pain intensity has decreased and you do not feel any discomfort can you use the Pelvic Clock with the necessary precautions.

I recommend the Pelvic Clock if you don’t have a Pilates Instructor or information and practice experience related to Pilates exercises.

If you do not have any of this two, I recommend you to use the Pelvic Clock device to help you to relieve your lower back pain, to maintain the health of your spine, hips, pelvis, and joints, and to prevent new back medical issues.

The exercises are not challenging. It would be best if you had time and practice to master them.

And very important: the ratio between investment and benefits makes this little gadget worth all the money.


Disclosure: Some of the links on this website are affiliate links. I may earn a commission if you click through any of them and purchase at no additional cost. I only recommend products or services I trust and believe will add value to my readers. For more information, read the entire affiliate disclosure here.

I would love your engagement, leaving a thought about the article, or sharing your experience with us.

Till next time…

Love Your Life More Than You Hate Your Pain!

Diana O. Debreczeni

Founder of  Dare&Be.

Dare and Be Founder
Spread the Word to the World!

10 thoughts on “Relieve Lower Back Pain With Pelvic Clock – Review”

  1. I have never heard of the pelvic clock until I read your article.  I read you article because I suffer from intermittent back pain.  I have been told that eventually I will need lower back surgery.  You description of the device and the exercises was thorough and easy to follow.  I am happy to know about this potential help for my back pain.  I am going to look into the device a bit more.  If I purchase one, it will be through your site which I have book marked.

    1. Hi Anastazja,

      I am glad to see you here. Thank you for your appreciation, and for interest in purchasing the device. For each person, the use of this device differs, so I recommend using it when the pain intensity is not very high. But by maintaining a daily exercise routine, even just for a few minutes, you will see how the frequency and intensity of pain will gradually decrease.

  2. Hello Diana – This seems to be an interesting and useful device. It is incredibly small to do so much. I have a bulging disc and I would like to know if and how the pelvic clock will aid with this specific condition. I am also wondering if this device can be used in place of Chiropractic.

    1. Hi Nathaniel,

      Thank you for stopping by. In most cases, a minor herniated disc heals without medical intervention. Instead,  a chronic herniated disc with intense pain, will require medical treatment.

      After therapy, when the pain has decreased in intensity, you can use Pelvic Clock device to prevent another disc injury.

      For specific herniated disc exercises, access the link below.

      👇                                 👇

  3. Hello there! this is an amazing review you have got here. What a fantastic device! I’ve been suffering from lower back pain and just ten mins each day either in the morning or before bed has made a huge difference.

    It’s also small enough to pack, so after being on flights 10 minutes with this in the hotel room and you are good to go. 

    1. Hello Joy,

      Pleasure to see you here. Indeed, the device is very practical, not only for the type of exercises that can be done with it, but is very easy to transport it everywhere. In your case, as you said, after long flights it is very handy to own such a device.

  4. This is very interesting I have never heard of the pelvic clock, I did not know that some exercise can help either I was always just careful at what I am doing, with this post I learned not only what to do but how too. You give good convincing information explained in detail. I will definitely keep this device and site in mind in the future.


    1. Hi Phillip,

      Thank you for taking the time to read the article, and I am glad you find it useful and informative. You are more than welcome, to come back any time for new updates.

  5. Hi, It is so impressive how a small device, the pelvic clock can change a lifestyle, thanks to Yana Blinova. I believe that this is an awesome information to all the persons that are going through a possibility of a surgery in the back.

    It is awesome to see the list of all the benefits of pelvic clock can bring with a very affortable price.  I went through a video on “How to loosen up your hips and lower back, so a can imagine watching this video, in fact they were a lot of them, with a winstrumental piano music.  

    I have a question; which pilate mat, would work with the pelvic clock?

    1. Hello Miselis,

      Thank you very much for stopping bye, and for your interest in the product. The device can be used on any type of mat for Pilates/Yoga.

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