What is Lateral Pelvic Tilt? Causes, Symptoms, and How to Fix It

Are you struggling with a nagging pain in your lower back? Have you ever noted that your hips don’t feel or look leveled? If so, you might be dealing with a problem called lateral pelvic tilt. Well, reading the term must not become a pain in your head, it’s not as complicated to fix as it sounds. In this blog, we’ll explain all about ‘what is lateral pelvic tilt’, what are its ‘causes’ and ‘symptoms’, and how certain ‘exercises for lateral pelvic tilt’ can help you get back to feeling your best. Keep scrolling!

What is Lateral Pelvic Tilt?

Your pelvis is the base of your body. It gives support to your spine and connects your upper to the lower body. Ideally, this ‘base’ should rest on an equal plane, just like a table. However, at times, one side of the people’s pelvis tilts higher than the other side. That is what we call lateral pelvic tilt. In simple terms, when your hips are misaligned and are not equally balanced, the issue of lateral pelvic tilt is all you have been going through.

What Causes Lateral Pelvic Tilt?

If you understand the causes of lateral pelvic tilt, you will be able to solve half the mystery. Here are some most common causes of lateral pelvic tilt:

Bad Posture

We have all been guilty of slouching once in a while, but when it becomes a habit, it may seriously affect our health. Sitting or standing unevenly such as leaning to one side while standing or reaching over your desk can cause your pelvic alignment to shift over time. These poor posture habits teach your muscles to settle into this inappropriate position, hence making it difficult for your pelvis to be level.

Uneven Muscle Strength

Think of your muscles like a team: every one of them has to pull its weight so that your body stays balanced. On one side of your body being stronger or tighter than the other, the stronger muscles will be able to pull the pelvis out of alignment. For instance, tighter hip flexors on one side can tilt the pelvis down, while weak glute muscles can not stabilize it. It’s like a tug-of-war that your pelvis loses, and one side wins every time.

Lifestyle Factors

Most impacts on pelvic alignment are due to lifestyle. For example, driving a car for a long time with the right foot on the pedals imbalances your pelvis because the left side stays lazy through unequal use of the muscles.

A person may develop an imbalance in the muscles because of carrying a heavy bag on one shoulder or sitting with all weight shifted to a side. The repetitive strains can cause your pelvis to be out of alignment and may lead to discomfort or pain.

Symptoms of Lateral Pelvic Tilt

It is not always easy to realize when your pelvis is shifted. Here are lateral pelvic tilt symptoms you need to know:

• Lower Back Pain: A common complaint as your spine compensates for the tilt.
• Uneven Hips: One hip appears higher than the other.
• Walking Difficulties: You may feel off-balance or notice a change in your gait.
• Tightness or Stiffness: Especially in the hip and lower back muscles.

If you’re nodding along, thinking, “This sounds like me,” don’t fret – there’s hope!

How to Fix Lateral Pelvic Tilt

Getting your pelvis back on track is much like climbing a mountain. It’s challenging, but the right approach can get the job done. Here’s how:

Stretch, Stretch, and Stretch

Tight muscles can be a big part of the problem. Try these stretches:

• Hip Flexor Stretch: Loosen up the front of your hips by kneeling on one knee and leaning forward.
• Lower Back Stretch: Lie on your back and pull your knees gently to your chest.

Strengthen Key Muscles

Building strength can help correct imbalances:

• Glute Bridges: Lie on your back, bend your knees, and lift your hips.
• Side Planks: A great way to target your obliques and stabilize your core.

Work with a Professional

Sometimes, a little expert help goes a long way. Physical therapists and chiropractors can assess your alignment and provide personalized exercises.

Use Supportive Tools

Devices like the Pelvic Leveler can help you cope with the problem of lateral pelvic tilt, especially if caused due to activities like driving. It’s an easy way to stay aligned.

Why Fixing Lateral Pelvic Tilt is Important

If the lateral pelvic tilt is ignored and not timely addressed, it can certainly lead to bigger issues like chronic pain in the back, poor posture, and reduced mobility. This is why it is important to follow the necessary measures today instead of making regrets tomorrow.

Final Thoughts

Fixing the lateral pelvic tilt does not mean radical overhauling of one’s lifestyle, but rather slight and consistent changes. It could be in the form of a few exercises added to a routine of being conscious about one’s posture. In this guide, we’ve explained all about Pelvic Tilt: Causes, Symptoms, and Exercises. We hope this piece of writing will help you keep yourself aligned and live a healthier and happier life.

Remember, keeping your pelvis leveled and aligned is important if you want the rest of your body to say thank you to ‘You’.