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Pelvic Clock® exercise device, invented by a former Olympic coach, is a stretching aid for chronic lower back pain relief. Recommended for lumbar spinal stenosis, hip pain, and sciatica caused by sacroiliac joint dysfunction.

Frequently Asked Questions

I am in constant agonizing pain, will this help me?

When you are in ACUTE pain it’s too late for exercises as a cure-all. It might take several weeks before you can start using the device. It works for CHRONIC pain when used on a regular basis but it is not a miracle cure for agonizing pain.


Who should use the Pelvic Clock® device?

The Pelvic Clock® exercise device is recommended for people with bad posture and/or who have a sedentary lifestyle. If you spend more than 2 consecutive hours sitting at a desk, driving, commuting, or watching TV and you feel stiffness or pain in your back—especially your lower back—you can benefit from using the Pelvic Clock® device.

What does the Pelvic Clock® device do?

The Pelvic Clock® device helps you to loosen and stretch your lower back muscles and to realign your lumbar, pelvic, and hip joints through gentle shifting and rotating. Using the device allows you to pinpoint your tight and painful spots and “unlock” them by moving your pelvis into the correct positions that activate the muscles and joints in those hard to reach spots, and without professional help.

I'm currently experiencing lower back and/or hip pain. Is the Pelvic Clock® device safe for me to use?

There are many kinds of pain and it is always recommended that if you are experiencing a new sharp, undiagnosed pain, you should go consult a doctor immediately. If you have been diagnosed with spinal stenosis, sciatica, or sacroiliac dysfunction, and you are familiar with your chronic pain, you can and should use the Pelvic Clock® device as a pain management tool on a regular basis. And if you occasionally feel a dull pain in your lower back, buttocks, or groin after sitting for an extended period of time, you can use the Pelvic Clock® device for relief and to prevent inflammation.

How long does the pelvic clock exercise take?

Roughly 5 to 10 minutes. The number of repetitions and length of practice will vary for each person depending on the affected side, the location of a tight spot, general physical condition, posture, age, and degree of pain. The goal is to perform all of these exercises within a pain-free range of motion, with the expectation that the pain-free range of motion will increase with use of the device until you are no longer in pain.

How long will it take for me to start seeing results? How long does the Pelvic Clock take to work?

It might take minutes or weeks, depending on your condition. If the pain is relatively new, the relief can be almost immediate. If you have had chronic pain for weeks, the inflammation has spread further along your sciatic nerve and it will take weeks of regular practice to obtain lasting results.

I have scoliosis. Can I still use the Pelvic Clock® device?

Yes!

I'm overweight and have concerns about the device being the right fit for me. Does the Pelvic Clock® device come in different sizes?

No, the Pelvic Clock® device comes in one size. It is made to fit any adult sacrum. A 2011 study of 102 human sacrums showed that the average size difference between male and female sacrums is less than ½ inch. After we reach adulthood, the size of the sacrum stays the same, even if we gain weight.

What material is the Pelvic Clock® device made of? Is it safe to use on all surfaces?

A high quality US made thermoplastic. No latex. We recommend that you use the device on a hard floor with a yoga or Pilates mat for padding. If you have difficulty getting on to the floor, don’t worry! You can still use the device on a very firm bed or sofa, or on a massage table. If your bed is too soft, you may use a plastic kitchen cutting board and place it under the device.

Does the Pelvic Clock® device come in other colors?

No, only red.

Can I use the Pelvic Clock® device after hip replacement surgery?

Yes! You can start after you have completed your post-surgical physical therapy unless your PT recommends that you use the Pelvic Clock® exercise device during your therapy.

I am in constant agonizing pain, will this help me?

When you are in agonizing ACUTE pain, you should see your doctor, chiropractor, or physical therapist until the inflammation has subsided. The Pelvic Clock works for chronic pain but it is not a miracle cure for agonizing, acute pain.

How does the Pelvic Clock® device make exercises more effective?

There are four main reasons why exercises are more effective with the Pelvic Clock® device.

1. Elevation: 3D versus 2D

The Pelvic Clock® device keeps the pelvis 2 inches above the ground. This elevation adds a third dimension to traditional pelvic tilts. Just like 3D printers, 3D exercises are more sophisticated. For instance, they help activate and strengthen the lumbar multifidus, transversus abdominis, and internal oblique — all rarely-used, deep core muscles.

2. Lumbar Traction

The Pelvic Clock® device allows for a mild lumbar traction in every direction. It also enables you to stretch the lumbar multifidus muscle, which is hard to release otherwise.

3. Lumbar Stabilization

The unstable surface of Pelvic Clock® exercise device makes core exercises more challenging. The instability “wakes up” the transversus abdominis and internal oblique muscles.

4. Body Awareness

Most people who have uneven hips or a tilted pelvis are unaware of the fact, but it is possible to improve body awareness through appropriate exercise. The Pelvic Clock® device creates a connection between the brain and the sacrum.

The recess on the device is specially designed to cradle the triangular sacrum bone. Located on the midline of the pelvis, the sacrum is a great point of reference. Once the sacrum is positioned properly, the brain can recognize asymmetry in the pelvis better than any scanner. This accelerates the learning process of subtle and precise exercises for pelvic alignment.

Is it normal to experience muscle soreness or pain when using the Pelvic Clock Exercise Device for the first time?

You might experience 4 types of pain:

1. DOMS (delayed onset muscle soreness)

If you are new to pelvic exercises, that means you haven't been using some muscles for a long time, if at all. In this case, the “second-day ache” or delayed onset muscle soreness is normal. Rest for 2 days, then resume your practice. It might take a few weeks to completely adjust.

2. Overuse

If you start exercising with too much enthusiasm, you'll be sore from muscle overuse for a few days. Ice your back, rest for 2-3 days, and then start again with moderation.

3. Sciatica

If you are doing exercises incorrectly, too fast, or bending too much in the wrong direction, you might irritate your sciatic nerve. Finding the direction of the movement that reduces your pain is intuitive.

The goal is to perform all of the exercises within a range of motion that does not increase your pain, with the expectation that as you use the device you will be able to gradually increase your range of motion until you are pain free. Take time to build up the routine and listen to your body. If you are experiencing pain, stop and give your lower back a little rest.

Tilting your pelvis in one direction can increase your pain, while tilting it in the opposite direction provides pain relief. For example:

If your pain is increased at the 6 o'clock position, you should feel pain relief around 12, 11, or 1 o’clock position.

If you are having trouble finding the direction of the movement that relieves your pain, please consult your physical therapist or book a Zoom consultation with a Pelvic Clock Educator.

4. The material is too hard

If you feel the device is too hard for your sensitive lower back area, simply use a small folded towel on top of the device for padding. Some people need padding only for the first few weeks.

Can I use the Pelvic Clock on my bed if I can’t get down on the floor?

Yes. You can do the exercises on a bed the same way as on the floor. A firm mattress is preferable for better movement control.

Are Pelvic Clock® exercises suitable for different types of scoliosis?

Generally, yes. These exercises are appropriate for people with mild scoliosis, but they work best when customized to your specific curve. Every scoliosis pattern is different, so there is no one-size-fits-all routine.

You can safely try the basic stretches and core stability exercises. For best results, a physical therapist can help tailor the program to your individual needs.

Using the Pelvic Clock® is like tuning a musical instrument: the device provides a neutral reference point, and small, controlled movements help “tune” your muscles back toward balance.

How the Pelvic Clock® helps

- Stretching: releases tight muscles that may pull the spine into a curve

- Strengthening: activates weaker core muscles needed to support upright posture

Why body awareness matters

- With scoliosis, what feels straight is often misaligned. The Pelvic Clock® acts as a feedback tool:

- The sacral recess provides a clear midline reference

- Centering the sacrum helps you sense right–left differences in the pelvis

- This makes asymmetries easier to recognize and correct

If you are using the device for pain relief

- Move in the direction that reduces discomfort

- If one side feels tighter, spend more time stretching that side

- If one side feels unstable during core exercises, double the repetitions on the weaker side

- Avoid movements that increase pain

Listen to your body and move slowly.
 
Pelvic Clock® Exercise Device Pelvic Clock® Exercise Device
$75.00
 
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