Back and pelvis – your body's sacred union

This is the story of our "central lock" – the pelvis and the lumbar spine. This is the region where forces coming from below and the weight coming from above meet. Here, it is decided whether you move through life with lightness or carry a heavy burden with you.

If we have a strong foundation in the form of the foot, then the pelvis and back are the place where the weight of the upper body must find stability. Muscles are not the only players here... here, ligaments reign supreme. They are like biological cables that do not require energy to hold us upright, but they do require our respect and conscious care. Look at this diagram... it speaks to us very clearly – these colored bands are your body's main stabilizers:

The iliolumbar ligament – in the image, you see it as the upper colored streaks (from pink to yellow) running from the lumbar vertebrae (L4 and L5) directly to the iliac crest. This is your body's most critical anchor – the very "lock" that prevents the lumbar vertebrae from sliding forward. If your foundation (the foot) is crooked, this cable starts to pull the lumbar vertebrae unevenly. This tension is exactly what you feel as irritation of nerve endings and a dull lower back pain.

The sacroiliac ligaments – these are the lower red, purple, and blue streaks on the diagram. These are some of the strongest ligaments in the human body. Their task is to hold the sacrum firmly and immovably within the pelvic bowl. This is the bridge that receives the thrust coming from the legs and distributes it further upwards. If these "cables" are loose or under excessive pressure, the entire transmission mechanism falls apart.

The "forklift" lightness

Once you have the feet working, then here – on the central axis – the true forklift effect kicks in. This is my favorite explanation for clients – if you activate your deep system (core muscles), you lift your torso to "hover" above the pelvis. You become light... you feel as if air appears under your soles.

But if the foundation fails or the deep muscles are "asleep," you collapse into a "heap on yourself." This constant, static, and dull pressure is what compresses the shock absorbers between the vertebrae, also known as discs. It starts as an annoying tension in the lower back and can end with all sorts of "treats," such as degenerative disc disease (DDD). Scientifically, it has been proven that a disc does not wear out simply from "old age" – it wears out from incorrect biomechanical pressure, lack of movement, and dehydration.

When we lose this internal pressure that keeps us upright, the system begins to crumble. This is not just physical wear and tear; it is the obstruction of free energy flow. You compress your "central axis" and wonder why you feel tired.

From the depths to the surface – what we usually don't notice

Your pelvis as an emotional and energetic vessel...
We often talk about biomechanics, but the pelvis is also the center of our feelings and instincts. It is a place where we imperceptibly "pack" our fear, insecurity, and need for control. If your pelvis is locked and your hips are stiff, it’s not just a matter of bones and ligaments... it’s a sign of a persistent defensive state of the nervous system. This "sacred union" needs permission to relax in addition to training. Only when the pelvis can "swim" freely can the energy required for creativity and truly being alive be released...

The jaw, the pelvis, and that exhausting headache...
We cannot talk about the pelvis without talking about the head. If your "central lock" – the connection between the pelvis and the lower back – is unstable, the body switches to survival mode. You clench your teeth to create even some kind of stability... and this tension doesn’t stop at the jaw. It moves up along the nerve pathways, creating that familiar, throbbing tension in the temples. Your headache might not be a sign of fatigue, but of your pelvis screaming for support. When we release the "sacred union" from tension, we finally give our head permission to let go of the pain...

The pelvis as the brain's primary shock absorber...
Look at this connection – every time your foot touches the ground, a shockwave moves upward. If the junction of the pelvis and back is elastic and "floating," it absorbs that kinetic energy. But if this joint is locked, every step jolts directly to the base of your skull and brainstem. We don't train pelvic stability just for the back... we do it to protect our most delicate organ – the brain. A soft and supported pelvis means clear thought and a calm nervous system, because the body no longer has to endure that "jolt" with every step...

Fascia – that invisible architect inside you...
Our back and pelvis are held together not just by separate parts, but by a continuous fascial network. If this network is "dry" and stuck, nutrients cannot reach the discs and nerves remain suppressed. Think of your lower back as a dynamic spider web – if it is elastic and hydrated, every load is distributed evenly. If it is brittle, micro-cracks appear. This is why I emphasize rhythmic movement and hydration... we must keep our internal architecture alive, not let it "collect dust."

The invisible connection between the pelvis and the jaw...
In the human body, there are two major "gates" – the pelvic floor and the jaw. These two areas are directly connected through the nervous system. If you clench your teeth during exertion, your pelvic floor and lower back ligaments automatically seize up as well. True "forklift" lightness can only be born when you release your face and jaw. If you learn to exert effort without living life with "clenched teeth," you will save your lower back more than with any stretching exercise... it is a conscious liberation from the defensive mode.

Your body, your responsibility

At this point, we must speak honestly – the health of your body is a reflection of your daily choices. We may hope for a miracle pill or a therapist who will "twist us straight" for a moment, but real and lasting change happens when you take full responsibility for your movement and posture.

This means a conscious effort in every moment:

Learn to breathe again Diaphragmatic breathing is the foundation for activating the deep system. It creates internal pressure that supports the spine from the inside.

The gym as a laboratory The gym is not a place for showing off, but a place where you practice control. Controlled weight "tempers" the ligaments (Wolff's law applies here too!) and teaches them endurance. Rhythmic movement "pumps" nutrients into the discs that you would otherwise starve while sitting in a forced position.

Activating the core in everyday moments Do you activate your core when you carry grocery bags or get out of the car? Or do you just let yourself "collapse"? Observe and be aware... you are the boss!

Lightness can be learned

Our body is an integrated system where physical stability is directly related to mental freedom. If you can hold your central axis with lightness and confidence, it will be reflected in your state of mind. You no longer have to fight gravity; instead, you start making it work for you.

This is not a highway; it is a journey and lifelong learning. Start from the toes to find solid ground, and move up to the central axis to find that "forklift" lightness. It is a journey where every conscious movement brings you closer to a body that is your capable ally, not an obstacle.

Your body is your only true home – the only place where you have to live your entire life. Care for it consciously, honestly, and with passion.

Until next time, see you in the gym!

xxx
Jana