Does your body feel slightly off-balanced? Is it leaning more to one side? Yes? You might be dealing with a lateral pelvic tilt issue. This postural imbalance usually occurs when one side of your pelvis is tilted higher than the other. If you are thinking that you have to live with this discomfort forever, well not at all! Just by slotting in some easy-to-do exercises to fix lateral pelvic tilt into your routine, you can straighten things out – literally! Let’s dive in and learn some simple yet effective exercises to fix lateral pelvic tilt that can help you regain your balance. Here we go!
What Causes Lateral Pelvic Tilt?
Before we begin the exercises to fix lateral pelvic tilt, let us first discuss the underlying cause of the problem. Lateral pelvic tilt is frequently caused by muscle imbalances, poor posture, or recurrent habits, such as resting on one leg or sitting unevenly for extended periods of time. Over time, these tendencies may trigger tight muscles on one side of the body and weak muscles on the other, resulting in a tilt.
This imbalance can cause back pain and hip discomfort, and can even affect your walking if left untreated. However, there are specific exercises to correct lateral pelvic tilt. So, it’s a win-win situation and nothing is there to bother about! Let’s get started.
Best Exercises to Fix Lateral Pelvic Tilt
Here are some beginner-friendly exercises for strengthening weak muscles, loosening tight ones, and aligning the pelvis.
Glute Bridges
This classic workout strengthens your glutes and lower back, which helps stabilize your pelvis.
To Do This!
- Lie on your back with your knees bent and feet flat on the floor.
- Squeeze your glutes and lift your hips toward the ceiling.
- Hold for 2-3 seconds, and then lower your hips back down.
- Repeat the same 10-12 times.
Pro Tip: Focus on engaging both glutes equally to avoid giving too much weight to one side.
Side-lying Leg Lifts
Strengthening your hip abductors is essential for repairing muscular imbalances. This exercise targets the muscles that keep your hips aligned and balanced.
To Do This!
- Lie on your side with your bottom leg bent for support and your top leg straight.
- Slowly lift your top leg upward, keeping it straight, and lower it back down.
- Do 12 repetitions on each side.
Pelvic Tilts
This gentle movement improves awareness and control of your pelvis.
To Do This!
- Position yourself on your back with your feet flat on the ground and your knees bent.
- Flatten your lower back against the floor by tilting your pelvis backward.
- Hold for a few seconds, then release.
- Repeat 10-15 times.
Hip Flexor Stretches
Tight hip flexors can pull your pelvis out of alignment, so stretching them is essential.
To Do This!
- Make a 90-degree angle by kneeling on one knee and placing the other foot in front of you.
- Slightly shift your hips forward while keeping your chest straight.
- Hold the position for 20-30 seconds on each side.
The Role of the Pelvic Leveler
If your tilt is still persistent, tools like the ESAP pelvic leveler can benefit your exercise routine. The pelvic leveler helps improve balance and alignment by addressing the muscle imbalances contributing to the tilt.
Consider Consistency
A lateral pelvic tilt can’t be corrected overnight. The more consistently you perform these exercises to fix lateral pelvic tilt, the faster you will see results. Bear in mind that regular practice trains your body to maintain good alignment and build stronger and more balanced muscles.
If you are looking for a more detailed look at the reasons and remedies for lateral pelvic tilt, have a nudge on this write-up What is Lateral Pelvic Tilt? Causes, Symptoms, and How to Fix It.
Final Thoughts
Fixing a lateral pelvic tilt entails achieving balance not just in your body, but also in your daily behaviors. So, avoid slouching, don’t always rest on one leg, and make time for these basic workouts. Count on us; you’ll be walking tall and feeling aligned in no time!
Wilson Casey
Wilson Casey brings years of experience in wellness writing. He loves exploring ways to improve people's health. With a strong background in health topics, Wilson shares easy-to-understand insights on keeping our bodies balanced. He aims to help readers stay informed about the latest in wellness.