Got questions? We've got answers! Please, use the form to contact us.

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.

Exercises for Flat Back Syndrome

Restore the lumbar lordosis, strengthen spinal extensors (erector spinae and multifidus muscles), and improve flat back posture with Pelvic Clock® exercises.

How The Pelvic Clock® Helps A FLAT BACK SYNDROME:

Flat Back

Flat Back

Flat back syndrome is a spinal imbalance involving a loss of Lumbar Lordosis. This means that the low back does not have a normal, healthy amount of inward curvature as it should for proper function and safety. Natural spinal curves are necessary for balance. Without them, the spine can become one straight line from the neck to the pelvis, moving the center of gravity too far forward.

An absence of Lumbar Lordosis also leads to a deterioration of posture and balance, which creates an abnormal posterior (backward) pelvic tilt. Because the spine is no longer properly aligned, this also leads to increased pressure on intervertebral discs, and often chronic lower back pain is associated.

Posterior (Backward) Pelvic Tilt

Posterior (Backward) Pelvic Tilt

The treatment for flat back syndrome usually consists of physical therapy and pain medication.  However, true postural correction exercise is a long-term project. Medications won’t normalize the spine or regain its natural functions.

What specific exercises help correct flat back syndrome?

Flat back syndrome is a forward -to- back muscle imbalance. Abdominal muscles in the front of the spine are too tense and tight, while muscles on the back of the spine are too weak, overstretched and relaxed.

The main goal of an exercise program to correct flat back syndrome is to increase the range-of-motion for lumbar extension. An effective, well-balanced workout should include:

  1. Strengthening of spinal extensors (erector spinae and lumbar multifidus muscles located in the back of the spine)

  2. Stretching/relaxing of spinal flexors (the “abs” or the rectus abdominis muscles located in front of the spine)

Forward (anterior) pelvic tilts are usually recommended to patients who demonstrate flat back syndrome, as this motion improves the flexibility of the lumbar spine and corrects excessive posterior pelvic tilt. While it's a simple exercise, we recommend you pay strong attention to the little details that make a big difference.

Deep diaphragmatic breathing is especially pertinent during pelvic exercises.


  • INHALE as you tilt your pelvis forward toward the 6:00 marker

  • HOLD this 6:00 position for 5-10 seconds. HOLD YOUR BREATH!

  • EXHALE as you lean back toward 12:00

The long HOLD at the 6:00 position restores the natural arch of the lower back. This variation of pelvic tilts combines an isometric strengthening of the erector spinae muscle and a stretch of the rectus abdominis muscle.

Apply diaphragmatic breathing to diagonal pelvic tilts in a similar way:

1 - 7

  • INHALE  as you tilt your pelvis forward toward the 7:00 marker

  • HOLD this 7:00 “lumbar arch position” for 5-10 seconds. HOLD THE BREATH.

  • EXHALE  as you lean back toward 12:00

  • Repeat 10 times.

11 – 5

  • INHALE  as you tilt your pelvis forward toward the 5:00 position

  • HOLD this 5:00 “lumbar arch position” for 5-10 seconds. HOLD YOUR BREATH.

  • EXHALE as you lean back toward 12:00

  • Repeat 10 times.

This variation of diagonal pelvic tilt combines an isometric strengthening of the lumbar multifidus muscle and a gentle stretch of the oblique abdominal  muscles.

The Pelvic Clock® workout strengthens the spinal extensors muscles that correct pelvic tilt and maintain a natural curvature in the lower spine.



buy now


Add to Cart





  • Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.

  • Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.

  • Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.

  • Do not use in areas of skin irritation. Stop using product if bruising occurs.

  • This product is not a toy. Keep out of reach of children and pets.

  • You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.