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Relieve Lower Back Pain With Pelvic Clock – Review


One of the most common pains faced by people of all ages is low 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, an actual 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, invents a little plastic tool, molded first in her small kitchen. She named it Pelvic Clock.



I do not own such a device, but I tried when a friend come into possession of 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 exercises in Pilates classes with my clients, I explained to him in detail how it works. Exactly what I will tell you during the article.

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



Pelvic Clock was created based on the technique of Pilates and Feldenkrais. It is a small and lightweight device that can be easily handled and transported.

It is made by 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.

But the difference is very small. And this fact was previously tested by me and my friend.

The device has a unique shape, with a lower convex part, and the upper part flat; has an imprint of the human sacrum, with the clock hours draw, having 12 o’clock in the direction of the head, and 6 o’clock in the direction of the feet.

Due to its unique shape, it offers the possibility of 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, it brings through regular use (minimum 10 minutes a day), numerous benefits to those who face constant lower back pain.

  • Relieve chronic hips and lower back pain;
  • Restore muscle balance;
  • Realigned curved lumbar spine, a tilted pelvis, and hip joints;
  • Increase the lumbar spine flexibility and core and sacroiliac joints stability;
  • Improves hips mobility;
  • Loosen and stretch the lower back muscles;
  • Release tight hip flexors, piriformis muscles, and deeper tensions in the pelvic;
  • Reset your hips, pelvis, and spine, bringing the back 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: baseball, golf, tennis, weightlifting, running, cycling.



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

First of all, it is recommended to use it on a hard floor, with a Yoga/Pilates mat, or on a very firm bed or sofa.

I recommend using the device on the floor, at least at the beginning, until you get used to do the exercises correctly.

Pelvic Clock can be used in the pelvis in supine, sitting, and as well as standing against the wall.

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

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, your sacrum will be supported in the device with a little traction.

Don’t forget that 12 o’clock 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 exercise 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, on age, and gender.


From the above position, with the device positioned correctly, roll down your hip bones toward your feet, touching the 6 on the clock. In this posture, your back will arch slightly.

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

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


When 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 to do this exercise when the pain reduces in intensity, and you will not feel any discomfort.

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

Point your knees-up 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 numbers 1, 2, 3 of the clock.

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 have any discomfort.

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

PELVIC TILTS (6-1-6-11)

From the supine position, roll down your hip bones toward your feet, to mark 6 on the clock. Tilt the hip bone directly to the left side, toward 1 o’clock marker.

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

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


From the supine 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 11 o’clock marker.

Come back in the supine position, and this time tilt your hip bones to the right down 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 supine 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               




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

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

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 difficult, just you need to accord time and practice to master them.

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



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


Till next time…

Love Your Life More Than

You Hate Your Pain!

~ Diana D. ~

Founder of







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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