Health Pilates

Review: Pelvic Clock Device for Back Pain

The Pelvic Clock® Device is brilliant for those of us with unstable pelvises and back pain.

A few months ago I received an email from the folks behind what was to become my new favorite little exercise device, the Pelvic Clock®. And I did not answer right away.

I thought, “This little gadget is small, expensive, and what good could it really do?” After all, I have lots of small gadgets and rollers at home to help me feel better. Did I really need another thing?

But they were persistent, and I ultimately said yes. Now I wouldn’t want to be without it.


Basically. the Pelvic Clock is a small (6.5″ across, 2″ deep) dome made in the US out of rubber, with an imprint of the human sacrum in the top. When positioned correctly, your sacrum is supported in the device with a little bit of traction. The basic lower back exercises are simple – flexion/extension, side to side, and circles (the pelvic clock exercise), followed by some diagonal stretches.

The first time I did the basic series, my SI joint was out, and it popped back in! Then I had hubby, who has a spondylolisthesis with herniated discs, get on it, and his back adjusted and felt better.

Feeling cheeky, I brought it over to the studio one day for my colleague Tori to try out, and her back happened to be out. It adjusted during our session and by the next day she felt 80% better. If she had to see the chiropractor, that one visit would have cost the full amount of the Pelvic Clock.


Yana Blinova is a Lenin Scholar, with Master’s Degree in Exercise Science. She is also a former gymnast, who coached both the Soviet Army Rhythmic Gymnastics Team and the underdog Italian Olympic Team, who managed to win a silver medal in the 1992 World Championships and placed 4th at the Atlanta games. Did I mention that she is also blind?

In the 1990s, Yana’s doctors recommended an invasive spinal surgery to repair her back injuries and ailments: spondylolysis, spondylolisthesis, herniated discs, lumbar spinal stenosis, and sciatica. She wanted to avoid surgery and did, using this device! She invented this in her tiny NYC kitchen.

I now teach continuing education workshops with Yana, showing Pilates teachers how to use the device for their clients.


As I learned while working with Yana, the Pelvic Clock Device can be used for the pelvis in supine, sitting, and standing (against a wall) positions. It can also help the upper back, shoulder girdle, and feet. In addition, there are several standing exercises that will help with balance and stability, including lunge and squat variations.

Because you can use it standing, it is safe for pregnant women and for folks who cannot get up and down from the floor. It can also be used in bed.

Note that to really be effective, you need to do the exercises daily for a while. But at least they take 10 minutes at home, versus going out to a PT or chiropractic session.


I saw immediately where this device could be used in Pilates – the Corkscrew exercise being an obvious choice.

I highly recommend this device to Pilates teachers and personal trainers, both for your own back and your clients. It is so small and light that I can toss it in my purse! And they offer bulk pricing for direct orders.

Bridget felt so much better after this shoot!

Here are some videos, including the basic exercises, the foot strengthening exercises, and the Pilates Corkscrew.

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