The Easy Antidote to a Misaligned Pelvis, or, How to Fix Your Pelvis Alignment

Posted at October 10, 2012 | By : | Categories : Articles | 63 Comments


In the last post we learned that tucking the pelvis during exercise can have negative affects and it’s not the best way to strengthen your body or lengthen your spine. In this article we’ll look at the antidote to a tucked pelvis: the neutral pelvis.

Our spine has three curves in it: One in the low back called the lumbar curve; one in the upper to mid-back called the thoracic curve; and a curve in our neck called the cervical curve. These curves influence one another. If something is off balance in one, the other two will also be out of balance.

Since the spine rests on the pelvis, the curves of the spine are also influenced by the position of the pelvis.

Arching Your Back Too Much (Excessive Anterior Tilt)

If the top of the pelvis is tilted forward (anterior tilt) the lumbar curve will be deepened—it’s more commonly called “arching your back.” This also causes the other curves of the spine to deepen in response. When this happens, the individual vertebrae (bones that make up the spine) won’t be able to align with one another.

Excessive anterior tilt (arching) creates stress where the pelvis and spine meet (the lumbosacral joint) as well as stress in other joints of the spine. The top of the pelvis tilting forward also increases the stress on the hip joint.

If the top of the pelvis is tilted back (tucked) the curve of the lower back is flattened. Since the curves of the spine are the body’s natural shock absorbers, when they are flattened, it limits the spine’s ability to absorb the forces it meets throughout daily life. Additionally, the flexibility of the hip joint is reduced and can decrease your overall mobility.

Learning how the ideal alignment for your pelvis looks, and especially how it feels, can profoundly effect the health of your spine and health in general.

What Is a Neutral Pelvis Anyway?

If you’ve ever taken a Pilates class, you’ve probably heard the term “neutral pelvis.”

When I first started taking Pilates in 2001, I heard the term all the time. I never understood what the teacher was talking about, but I could tell from the tone of her voice that it was likely something important I needed to know.

It wasn’t until I started Pilates teacher-training in 2004 that I finally understood what neutral pelvis was actually all about, and it turns out… I didn’t have one. My pelvis was, pretty much, permanently locked in a tucked state.

So what is a neutral pelvis? The technical description of a neutral pelvis goes like this: When your ASIS (anterior superior iliac spine—the bony landmarks on the front of your hip bones) and your pubic bone are on the same level, or same plane, your pelvis is in a neutral position in relation to your spine.

Because I had become accustomed to the feeling of a flattened out lumbar curve (a tucked pelvis) when I first began working or standing with my pelvis in a more neutral position, it felt really unnatural. I felt like I was arching my lower back and sticking out my rear end. I had a difficult time finding the neutral position and it was frustrating!

Now I know that when the body is used to holding itself in a particular pattern, such as a tucked pelvis, you can’t just put it in its ideal alignment once or twice and expect it to take hold for good.

First you have to unlearn the old pattern by developing a new awareness. Second, you have to re-enforce the newly learned physical pattern with supportive movement, using imagery and teaching the body what the desired alignment feels like over time.

You Gotta’ Move It, Move It

A neutrally aligned pelvis allows the curves of the spine to operate in a balanced state with one another. This allows your spine to absorb the impact of the forces our bodies meet throughout our daily activities. But it’s not a position you want to stay fixed in constantly, or muscularly force yourself into.

The pelvis is comprised of three bones and each has its own, individual moving rhythm. Don’t think of the pelvis as fixed, or a single solid structure.

A neutral pelvic position is one you want to be able to find in your body and then, “…move from it, thru it and back to it.” (Marie Jose Blom). And this is not meant to be a fixed state, but more like a dance that your pelvis moves through as you your body adapts and moves.

Learning how to naturally maintain a neutral pelvis allows you to physically move through each day with fluidity and ease.

Locked Neutral Pelvis: Also Not Good

You can run into just as much trouble overcompensating to create a neutral pelvis as you can tucking your pelvis. Tipping the pelvis too far forward in an attempt to create a neutral position puts a strain on the lower back and makes it difficult to engage the deepest core muscles.

Forcing the pelvis into neutral and trying to make it stay there creates problems too. Sometimes people try to maintain what they think is a neutral pelvis while rolling up or lifting the head, neck and shoulders off the mat and they end up straining their backs. This is not good!

Some have confused the concept of a neutral pelvis with maintaining a small amount of space under the low back. Trying to keep space under the low back at any cost is not a panacea that will guarantee your pelvis maintains a neutral, or even optimal position. In fact, it’s probably going to hurt.

When the upper body lifts off the mat for a Roll Up, or sit up, the lower back naturally softens toward the floor because the weight of the upper body is leaving the floor. This is natural and very different from the lower back pressing into the floor because of a tucked pelvis.

As the body continues to roll up, the pelvis has to shift and adjust with the spine, as it leaves the floor. This is natural and OK.

How To Find Your Neutral Pelvic Alignment

Because no two bodies are exactly the same, one person’s ideal spinal alignment is not going to look the same as another’s.

Here is a general guide to help you find your ideal spinal alignment. You’ll want to assess yourself both standing and lying down. I recommend using a mirror for the standing assessment so you can see and feel your current pattern of alignment, as well as what your alignment feels like when your pelvis is in a neutral position.


Stand sideways in front of a mirror with your feet hip distance apart and parallel. Find your ASIS on each of your pelvic bones and place the heel of each hand on them. Leave the heels of your hands on your ASIS and place your fingertips on your pubic bone.

Look in the mirror to see if these 3 points are on the same plane. If the pubic bone is in front of the ASIS, notice how this causes the pelvis to tuck under. If the pubic bone is tipped behind the hip bones, notice how this causes a deeper curve in the low back (anterior tilt).

Now line the 3 points up on the same plane. First, look in the mirror to see what it looks like to stand with the pelvis in a neutral position. Then close your eyes, while maintaining neutral, and allow yourself to feel what neutral feels like.

Lying Down

Lie on your back with your knees bent and your feet flat. Find your ASIS on each of your pelvic bones and place the heel of each hand on them. Leave the heel of your hands on your ASIS and place your fingertips on your pubic bone.

Look to see if these 3 points are level. If the pubic bone is closer to the ceiling, your pelvis is in a more tucked position. If the hip bones are closer to the ceiling, your pelvis is in more of an anterior tilt and the curve of your lower back is deepened.

If you find that your pelvis falls easily into a neutral position, that’s wonderful. If you have discovered your pelvis is either a tuck or an anterior tilt, congratulations on making this discovery!

I mean that with 100% sincerity. Awareness is the first and most important step. If you aren’t aware of your alignment patterns, it is much more difficult, or impossible to correct them. So Congrats!


How To Correct Tucking or Anterior Tilt in the Pelvis

If you discovered that your pelvis was tucked, or tilted your first instinct was probably to just move your pelvis and line those points up. That’s a good thought initially, but what’s going to happen when you begin to challenge your new alignment through exercises or movement? You’ll probably revert back to your conditioned pattern.

To make this process easier, you want to assist your brain and body with some kinesthetic help. The suggestions below will speed up the process of developing your ideal pelvic and spinal alignment.

To Correct a Tucked Pelvis

  1. Take a hand towel and fold it in half and then fold it in half again.
  2. Lie on your back with the towel close by.
  3. Think about your tailbone and begin to get a sense of where it is and what direction it is pointing.
  4. Now take the hand towel and place it just underneath the sitting bones. Note that the towel is not under the sacrum. It’s just under the sitting bones.
  5. Allow your tailbone to relax and drop heavily toward the towel.
  6. Stay in this position with as little muscular effort as possible and just be and breathe for 3-5 minutes.



To Correct a Pelvis with Excessive Anterior Tilt

  1. Lie on your back with your knees bent and feet flat.
  2. Fill in any space between your low back and the floor.
  3. Without using muscular effort, allow the lower back and top of the pelvis bones to melt into the towel.
  4. Stay in this position with as little muscular effort as possible and just be and breathe for 3-5 minutes.


Because of the tactile support the towels provide, the body will more easily and quickly adapt to the new, desired alignment without force. This will create much more ease in the body and a lot less frustration.

I’d also recommend using the towels when performing any exercise that requires lying on your back. This will help you strengthen the more desirable alignment, both physically and mentally, until you eventually won’t have to think about it at all! Because of the kinesthetic support the towel provides, your brain gets the message.

Pretty cool, huh?

I hope you’ve enjoyed these last two articles about the pelvis and alignment. I’m excited about this stuff and have lots of ideas for future articles.

If you have a request for something you’d like to learn more about, or hear my perspective on, you can leave a comment below, or . I’d love to hear from you!

See you in the studio,


About Sydney [Pilates Tonic]

Sydney is a fully certi­fied Pilates instruc­tor through the Pilates Method Alliance (PMA).


  • Hasan

    April 3, 2013 at 4:19 am

    I have a twisted pelvic bone which is causing me to feel misaligned. I have pressure in my neck and upper back pain with slight breathing problems. What’s the best way to stretch / stabilize / strengthen the pelvic bone area?

    • Sydney

      April 3, 2013 at 7:45 am

      Hi Hasan, It really depends on what is causing the twist in the pelvic bones. Alignment issues can arise for many reasons, such as injury, postural habits or compensatory patterns.

  • Ronaldo

    July 24, 2013 at 9:45 am

    Sydney, would not the shape of one’s butt have influence on the look of the curve and influence the measure? e.g. perky, saggy, flat etc.

    • Sydney

      July 24, 2013 at 2:32 pm

      Hi Ronaldo, the shape of a person’s butt would have an influence on the look of the low back curve. So, you want to be sure to look for the bones (ASIS and pubic bone) and think of putting the bones in place first. From there, you prop the body as needed. For instance, if they have a lot of space between their low back and the floor after aligning the pelvis in neutral, you’ll want to fill that space in with a towel or blanket. This essentially brings the floor up to their body and allows the muscles in the low back to relax instead of tensing from the feeling of hanging in the air.

  • Kaileigh

    October 17, 2013 at 6:30 pm

    Hi, ive pulled the joint where my lower back and my pelvis meet what would you suggest i do to make it get back in place??

    • Sydney

      October 17, 2013 at 7:54 pm

      Hi Kaileigh, without seeing you in person I’m unable to offer any suggestions. If you’re in pain I would recommend going to see someone like an osteopath or physical therapist.

  • Henry kim

    October 31, 2013 at 2:04 am


    I enjoyed your article.

    Are you sure the two pictures you posted for arterial tilt and tucked pelvis corrections are not reversed?

    It just seems from “mechanics”, that putting a towel directly under one’s tail bone will further increase pelvic tuck. No?

    • Sydney

      October 31, 2013 at 5:52 am

      Hi Henry, That’s a great question and I can see why it would seem that the pictures might be reversed. The idea with the towel is to bring the floor to the body. If someone has a tucked pelvis, the tailbone will be tilted more towards the ceiling and the floor is going to feel pretty far away to them when trying to find a neutral pelvis. By putting the towel under the sitting bones, this brings the floor closer. This way, they won’t have such a big correction to hold or force. Once they’ve gotten used to finding the towel with their tailbone and can easily maintain a more neutral pelvis with the towel, the next step is to take the towel away. Thanks for your question!

  • Hasan

    January 23, 2014 at 7:58 pm

    Thanks for getting back to me, didn’t even realize you did. I’ve had x-rays done from several chiropractors and also seen quite a few, but my problem I feel is more neurological at this point because I literally feel like I’m facing to the right.

    Through some self-diagnosis, seems I have some really tight lower back muscle (left end) which is pulling my spine down — I’m not sure if this is due to a slipped disc I experienced a while ago or not but it does feel like I’m missing a lot of sensation on the left side of my body.

    I think some sacral muscle therapy might be the solution… because I can tell my hips are the cause of the issue; when I bend down for instance, my left lower back is so locked into place that my body is automatically bending to the right — attempts to stretch STRAIGHT cause a lot of painful cracks which give me temporary relief.

    Thinking I might just go see an Orthopedic surgeon and see if they can figure out — I’d really hoped there were better ways to fix this issue but now I’m losing hope. Have you heard of the Da Vinci tool?

    • Sydney [Pilates Tonic]

      January 24, 2014 at 5:39 pm

      Hi Hasan, I’m not familiar with the Da Vinci tool. I’m not able to offer you any medical advice, but I do think visiting an osteopath would be a good idea for what you are describing. I wish you all the very best.

  • sahil

    January 31, 2014 at 2:43 am

    hey.i’ll be much obliged if ull help me out.I have a vet very hard left side lower back,and with this my right side neck is really stiff,its been more than 3 year with this causes me pain in lower back(due to stiff lower left side back),and a lot of discomfort in pelvic region.I also feel a tightness in between my right chest and right shoulder is felt more when i breath.I went to many doctors but there was no relief so i left it on time,but still after more than 3 year its not recovering.Now i feel like my plevis keeps on tilting and its not neutral everytime.I tried every streches and exercises regarding pelvic tilts,but its still persists.I don’t know what causing this ,may be i am missing something to work out on.and now everytime when i raise my leg while standing i hear a snaaping and poping sound which was never there before.age-19 years.Hoping a reply!!

    • Sydney [Pilates Tonic]

      January 31, 2014 at 6:38 am

      Hi Sahil, I’m not able to offer any medical advice. If you haven’t already seen an osteopath, that would be a good next step. I wish you all the best.

  • Laura

    February 28, 2014 at 9:01 pm

    Are you sure you don’t have the two pictures mixed up for correction for a tucked pelvis and excessive anterior tilt?

    For the tucked pelvis, it seems like putting a towel under the sitting bones would elevate the pubic bone even further up than the hip bones.

    For the excessive anterior tilt, if you put the towel under the lumbar curve you are making the ASIS rise higher than the pubic bone.

    • Sydney [Pilates Tonic]

      March 1, 2014 at 6:25 am

      Hi Laura, I can see why it would seem that the pictures might be reversed. Using the towel brings the floor to the body. If someone’s pelvis is tucked, their tailbone is tilted more toward the ceiling, so the floor is going to feel pretty far away when they try to find neutral pelvis. By placing the towel under their sitting bones, it brings the floor closer to their body. It will be easier for them to drop their tailbone heavy on the towel. This way, they won’t have such a big correction to hold with force. Once they’ve gotten used to finding the towel with their tailbone and can easily maintain a more neutral pelvis with the towel, the next step is to take the towel away. Using the towel under the lower back for an anterior tilt of the pelvis is the same idea, except now the towel is being used to bring the floor to the lower back. With the tactile cue from the towel, the back muscles are able to relax much more easily. Thanks for your question!

  • Shireen

    June 9, 2014 at 6:05 am

    Is it possible to have tucked and anterior tilted pelvis. Mine seems to be both. Unless it is my tailbone that is locked in a neutral pelvis.

    Can you please suggest how I can correct a tucked tail in a neutral pelvis while walking or standing? I lose my tucked pelvis when I stand but feel I am leaning too far back and falling into an overly anterior pelvis, on the floor though my back goes flat. I have had injuries (crushed coccyx, L1 -!: l4 plus broken ribss) in the area it is like my tail is hiding from when you it used to be injured (12 years ago with osteoporotic fractures).

    Many thanks

  • SG

    June 20, 2014 at 6:36 am

    Hi Sydney
    Great article and great picture it really helped make sense of everything.
    I have had a bit of lower back pain for very long time . only realised recently that my wallet in the back pocket might be causing it. With that removed whenever I sit , I feel comfort but have a nagging feeling that I need to do something similar to cracking knuckles on my lower backbone.
    I will chk up on the tilts as per your article as well. Thanks for time you put in for this well with article.

    Cheers !

    • Sydney [Pilates Tonic]

      June 20, 2014 at 8:26 am

      Hi SG, it’s amazing the impact the little things we don’t think about, like a wallet in the back pocket, can have on our body. Glad you enjoyed the article! Thank you for your feedback!

  • Mark

    July 28, 2014 at 6:41 am

    Great article Sydney , I am a little confused when it comes to posterior and pelvic tilt.

    I find I am anteriorily tilted when standing and then tucked when seated. “could be more a hips issue”

    would you suggest the pillow under the lower back exercise or under the tailbone. I kind of agree with Henry’s earlier comment that the pillow under the tailbone mechanically appears to push the tailbone/glutes upwards therefore letting the lower back sag producing a more rounded tucked pelvic floor.

    but then again I could be looking at it the total wrong way. Would appreciate some insight :)


    • Sydney [Pilates Tonic]

      July 28, 2014 at 10:04 am

      Hi Mark, tight hip flexors could give you an anterior tilt when standing and a posterior tuck when sitting down. But, if your lower back is more flattened into the floor when you’re lying on your back I would try the towel just barely under your sit bones. I know from the outside it looks as though this would flatten your back further into the floor, but if you try it, I think you’ll find it feels quite the opposite. When you allow your sit bones and tailbone to drop onto the towel, it will help “lighten”your lower back from the floor. Thanks for your question. If you try it, I’d love to hear how it goes!

  • Mark

    July 28, 2014 at 7:52 pm

    Hi Sydney , thanks for the quick response. It turned out I had quite a large space under my back when lying down so I went with the towel under the back.

    It was very subtle but I did find it somewhat relaxing and my tight lower back did relax out of extension.

    was very handy as I find I’m stuck in lumbar extension most of the time and pretty much can’t go into flexion without strong muscular effort.

    thanks for the article , I was getting tired of fighting anterior tilt by trying to strengthen opposing muscles :)

    • Sydney [Pilates Tonic]

      July 28, 2014 at 8:33 pm

      Hi Mark, glad to hear placing a towel under your low back helped to relax your back. Your breath is one of the most powerful tools for releasing your back and getting more lasting flexibility back into your spine. I think you might find the exercise in this video practiced over time helpful too. Thanks for your feedback! :)

  • David blackburn

    September 22, 2014 at 11:15 am

    Hi my spine seems permanently arched Backover and I’m in terrible pain and my spine keeps arching with spasms for 2 years no. I have all tests and scans and seen dozens of specialists but everything coming back clear.
    I have had slipped disc at L4/5 but they say it’s not that and are baffled why my back is spamming and arching from moving till night.
    I can’t stand walk or even sit without being in constant pain.
    I’m losing hope.
    If you could help you be miracle worker lol.

    • Sydney [Pilates Tonic]

      September 22, 2014 at 12:57 pm

      Hi David, restoring your breathing wave would be the place for you to start. This video shows you a simple exercise you can do everyday. And the exercises in this video and in this one are also very simple, yet powerful tools for restoring the breathing wave. Hope these help!

  • David blackburn

    September 22, 2014 at 5:31 pm

    Hi thnx for reply.
    How do I view the videos as can’t find any link and are you talking bout the 3 roll down videos if so I can only find No 1 vid. Thnx

    • Sydney [Pilates Tonic]

      September 22, 2014 at 6:01 pm

      Hi David, The first video is from the Core Connection series and the other two are from the Roll Down series. They demonstrate three different exercises though. The links I mentioned are in my previous comment above. They are the blue, underlined text. If you are having trouble viewing the videos it could be your browser.

  • Phillip

    September 26, 2014 at 3:09 am

    I think I might have anterior pelvic tilt and possibly a lateral curve in my butt what do I do can those be fixed

    • Sydney [Pilates Tonic]

      September 26, 2014 at 4:49 am

      Hi Phillip, we’ll be looking at a correction for anterior pelvic tilts in the next video. But,in the meantime you can read more here.

  • Phillip

    September 26, 2014 at 6:24 am

    Having anterior pelvic tilt and stuff doesn’t mean you have scoliosis right

    • Sydney [Pilates Tonic]

      September 26, 2014 at 6:37 am

      Great question Phillip. The short answer is no. In scoliosis the spine curves laterally, or sideways and with an anterior pelvic tilt the curves of the spine are affected from front to back. Hope this helps!

  • Phillip

    September 26, 2014 at 6:57 am

    So if I fix my tilt then I will straighten out my spine

    • Sydney [Pilates Tonic]

      September 26, 2014 at 1:52 pm

      Hi Phillip, fixing your tilt will be a great step in the right direction. Without seeing you though, I can’t say for certain that it will correct everything you’ve got going on in your spine.

  • Phillip

    September 26, 2014 at 7:11 am

    Is that correct and also do u have scoliosis

  • caroline

    October 25, 2014 at 6:12 pm

    Hi, I’ve had sciatica for 11 months, my mri shows a large bulging disc. My left hip is massively out of alignment, I’m guessing because I’m over compensating with my right to reduce the pain. I have a pelvic tuck also.
    Will these exercises help my hip alignment aswell as my pelvis? I’m sure this is seriously contributing to my sciatica and I’m due surgery in Jan.

    • Sydney [Pilates Tonic]

      October 26, 2014 at 12:32 pm

      Hi Caroline, in your case I really can’t make any recommendations and would ask your physician. I wish you all the best!

  • Wan

    November 27, 2014 at 11:12 pm

    Hi sydney , i have a back pain and patellafemoral syndrome.My spine is also unaligned.i was feel very pain when sitting on the floor with cross-leHi sydney , i have a back pain and patellafemoral syndrome.My spine is also unaligned.i was feel very pain when sitting on the floor with cross-leg
    Did this problem cause from my hip or pelvic?

    • Sydney [Pilates Tonic]

      November 28, 2014 at 1:04 pm

      Hi Wan, without seeing you it’s impossible for me to say what could be causing your issue. I wish you the best.

  • Bethany

    January 5, 2015 at 1:53 am

    Just happened across your site by doing a search on fascia (I was told several years ago mine was tight after some PT but no one really addressed the issue). According to my chiropractor my pelvis is is rotated forward on one side. I have him fix it every couple of months or after a hard day of mountain biking/cycling. I can feel it “rotate” which is an odd sensation and it puts a lot of stress on my back.

    I quit cycling/mountain biking because of the rotating (getting on/off the bike usually did it) and was looking to get back on. Getting a bike fit correctly takes time and usually money for parts.

    I just did your tests and realized both the towel under my back and near my sit bones felt amazing!

    I also did the cat stretch for fascia as that’s the first video I came across. That’s a weird sensation especially if your hamstrings are tight. It’s a gentle stretch which really helped as most leg stretches put in me horrible pain so I’ll use it more.

    Thanks for your videos. For once I’m pleasantly sore and can get on a bike this spring and enjoy the view.

    • Sydney [Pilates Tonic]

      January 5, 2015 at 7:58 am

      Thank you for your feedback Bethany! I’m so glad you’ve found the posts helpful. Enjoy your bike rides!

  • Jeff

    February 7, 2015 at 3:59 pm

    Hi Sydney, so I have an anterior tilted pelivs (my butt sticks out quite a bit from my lower curved spine) and therefore my whole spine is out of alignment. The top of my back/bottom of my neck has a hump and my head is positioned slightly forward than normal. Just wanted to know what my course of action should be. Should I start with aligning my pelvis correctly to fix my problems? Thanks so much for all the great information and your time!

    • Sydney [Pilates Tonic]

      February 7, 2015 at 4:10 pm

      Hi Jeff, starting with the alignment of your pelvis is the perfect place to start. Thanks for your question!

  • Tami Soto

    February 21, 2015 at 3:34 pm

    I am a mother of seven children, and I use to have a shapely buttock. However now I have what you call the Secretary Butt. When I tightened my abs my buttocks because shapely again. It becomes rounded again. Could my Pelvic have something to do with the shape of my butt?

    • Sydney [Pilates Tonic]

      February 21, 2015 at 7:22 pm

      Hi Tami, When your pelvis is out of alignment you stop using your muscles optimally for walking and other daily movements, which can affect on the shape of your buttocks.
      Thanks for your question!

  • Robin

    February 25, 2015 at 11:30 am

    Hi Sydney, I fell down the stairs when I was 13 and cracked my tailbone and it healed improperly. With chiropractic help it is shifted but I still can’t sit on a hard surface because my tailbone doesn’t curve under me and it hurts on the left side only. Could this be misalignment? Tight psoas or hip flexors? I do step aerobics and squats and lunges and would love to do pilates but can’t balance on my tail. Is there a pillow to help support my tailbone? Could pelvis alignment help? Thanks!

    • Sydney [Pilates Tonic]

      February 25, 2015 at 11:44 am

      Hi Robin, without seeing you I can’t give you specific advice about what is contributing to your discomfort. But, definitely pay careful attention to the alignment of your pelvis to make sure you’re not tucking under, especially during squats and lunges. And something else you could try to create comfort while seated, or during Pilates, is creating a little “well” for your tailbone using two hand towels. Fold one towel lengthwise and place it under your right sitting bone and fold a second towel lengthwise and place it under your left sitting bone. So, essentially, your tailbone is suspended between the two towels and you’re not placing direct pressure on it. You might also find this post helpful for sitting. Hope this helps and thanks for your question!

      • Robin

        February 25, 2015 at 11:49 am

        Thanks, Sydney, I’ll try that. I was going to look for a pillow with an opening for the coccyx to buy but this will give me the answer and help I need faster with more confidence. And your post was a big help, too. I’ll keep an eye on how I sit in front of the computer. And I agree with you about cars. Thanks!

  • aks

    March 30, 2015 at 12:46 am

    HI, do you know how to correct a lateral pelvic tilt? When one side is higher than the other? Thanks – this question has been driving me crazy

    • Sydney [Pilates Tonic]

      March 30, 2015 at 11:36 am

      There are a number of factors that can contribute to a lateral pelvic tilt. Generally, a lateral pelvic tilt comes from the pelvis and/or leg. Some examples would be the way the femur head rests inside the pelvis (which can create a similar effect as a leg length difference), a true leg length difference, or tightness in muscle/soft tissue on one side of the torso that “hikes” one hip higher or one leg higher, again creating the illusion of a leg length difference. Without seeing you I’m unable to give you specific tips to help, but these are some things you can begin to explore. Thanks for your question!

  • Sarah

    April 6, 2015 at 8:15 am

    Hi every time I exercise my back hurts afterwards. I think it started from when I did some ab exercises where you tilt your pelvis. When it flares up I stop exercising and after a few days or so it goes away. Yesterday I went for a 30/40 minute walk and by the end of the day my back was hurting

    • Sydney [Pilates Tonic]

      April 6, 2015 at 5:00 pm

      Hi Sarah, there could be something going on with your alignment contributing to the back pain you’re feeling. You might want to check in your area to see if there’s a Restorative Movement Specialist nearby, or a Pilates instructor that specializes in alignment that has a more therapeutic approach.
      Wishing you all the best!

  • Desiree

    April 25, 2015 at 12:05 pm

    Hi, I have misaligned hip however the case is that the left hip is higher or elevated than the right.Do you have any idea how to fix this or does your exercises can help this case?

    • Sydney [Pilates Tonic]

      April 25, 2015 at 8:50 pm

      Hi Desiree, There are a number of factors that can contribute to a hip being higher on one side. Generally, it’s coming from the pelvis and/or leg. Some examples would be the way the femur head rests inside the pelvis (which can create a similar effect as a leg length difference), a true leg length difference, or tightness in muscle/soft tissue on one side of the torso that “hikes” one hip higher or one leg higher, again creating the illusion of a leg length difference. Without seeing you I’m unable to give you specific tips to help, but these are some things you can begin to explore. Thanks for your question!

  • John

    May 7, 2015 at 6:01 am

    Hello, i can feel the bones in my hips rubbing against each other when i do certain movements. I’ve been getting short occasional pains in my hip joints and groin. And the thing which scares me most is that I often get quick reflective pains in my pelvis or even my knees. Is it normal? And its been pretty long time since i started getting these. Could you please suggest me something?

    • Sydney [Pilates Tonic]

      May 7, 2015 at 2:43 pm

      Hi John, Without seeing you I’m not able to offer any specific advice. If you haven’t already seen an osteopath, that would be a good next step. I wish you all the best.

  • Brian

    June 20, 2015 at 4:21 pm

    Hi I do pilates and when performing the roll up I never roll up to the sitting position in an even manner. My left sit bone seems to hit the mat before my right causing me to rock from one side. Would you consider this to be a skeletal or muscular problem; and is there any corrective action I could take to assist in rolling up in an even way?

    • Sydney [Pilates Tonic]

      June 21, 2015 at 7:44 pm

      Hi Brian, There are a variety of reasons you may be rolling up unevenly. When you’re lying on your back, can you feel one side of your lower back closer to, or more in contact with the mat than the other? If so, try placing a washcloth under the side that is further from the mat. If one side of your back is making contact with the mat as you roll up and the other side isn’t, it will affect your ability to roll up evenly. Hope this helps!

  • Barb

    June 21, 2015 at 6:13 pm

    Three years ago my hips started hurting in the joint area. I went to a chiropractor who I admired and who had helped me with neck issues. Over time my hips got worse and worse. I tried a new chiropractor and had immediate great results and felt I had a miracle, then lower back pain and nerve pain on left side above butt when standing, plus hips still hurt. I could stand to be standing from the pain. After 6 months of no relief, tried a third chiropractor. She took X-rays and showed all the curves, worked on me 3 times a week for 5 weeks until I hurt so badly I couldn’t go up steps without serious pain (and tears). she never discussed my status and was annoyed with any questions I had, just expected me to trust everything she was doing without any discussions. I started looking for answers on line and found hip alignment exercises. They did help and I was so grateful. Slowly the hips have started hurting again. Also the last chiropractor pulled my right leg in an adjustment and ever since then that leg and my foot turns inward (I notice because i’ve never been pigeon toed and now it feels like I am on right leg only – plus it hurts below the knee and it NEVER hurt below the knee before). I’m fearful of chiropractors now and feel like I’ll be crippled if I keep going. Looking for true answers and willing to put in the work (exercises) to align my back, hips, legs, pelvis. I pray for answers. So tired of not moving right and being in pain. I walk with a limp and it’s ridiculous. I’m too young (60) for all this. I’ve always been fit and active. I hope you have some ideas for me. Thank you.

    • Sydney [Pilates Tonic]

      June 21, 2015 at 7:51 pm

      Hi Barb, Sounds like you’ve really been through a lot the past three years. Without seeing you, I’m not able to give you specific advice but, it would be great to see if there is a Restorative Exercise™ Specialist in your area. Wishing you all the very best!

  • Arletta

    June 28, 2015 at 5:21 pm

    Hello. I am not even sure that this is my problem, but, it seems to be. Only, if it is, it also seems to be on only one side. Is that likely?

    My left side lower back is definitely curved in the way you describe, but, not the right side. There is definitely something hinky about my hip, pelvis or both on the left side, and, my left leg feels like it is at least somewhat dislocated.

    I didn’t used to be like this, but, I had a motorcycle accident and other knee injuries, which really affected my left leg. I spent years limping and sitting in ways that gave relief to my left leg and now, this is what I have.

    I have been doing exercises (self made up) to help get my lower leg back into proper position, as it was obviously twisted by the motorcyce pulling on it. Not real bad, but, definite.

    This relieves a lot of knew pain, but, I still have trouble doing exercises effectively, simply because it is so hard to get the left side of my hips (or, pelvis, or both) into the proper position.

    When I was able to use the Callanetics video or book, it helped a great deal, but, taht was a long time ago. Now, I have no book or way to play the video because people keep stealing from me.

    Aside from that, while it helped, I still felt like I was wearing myself out, constantly fighting that one side of my hip region.

    Any information or advice you could give me would be most appreciated.

    Thank you for your time.

    • Sydney [Pilates Tonic]

      June 29, 2015 at 9:38 am

      Hi Arletta, Without seeing you I’m unable to give you specific suggestions. But, I post on the blog every other Tuesday and tomorrow’s post shares a tip for muscle imbalances in the back. From what you describe, you may find the post helpful. Check back tomorrow to see the new post. Thanks for your question!

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