Symptoms of a Misaligned Pelvis (How to Fix Them)
Updated: 9/3/23
A Misaligned Pelvis (or Twisted Pelvis) Can Cause Misaligned Hips
Pelvic misalignment, sometimes called a twisted pelvis, is a common issue that can significantly impact your health and many people suffer from a misaligned pelvis without even realizing it. Research indicates up to 85% of men and 75% of women have some degree of pelvic misalignment. Your pelvis is a foundational structure connecting your spine to your legs, providing support, balance, and mobility and if you're experiencing back pain, pelvic floor dysfunction, difficulty walking or standing, difficulty with sex, and/or feeling “off balanced” it may be time to get evaluated and corrected:
What is a Misaligned Pelvis?
A misaligned pelvis, also known as a twisted pelvis, is a very common condition, affecting nearly half of all women during their lifetime and can cause a number of problems, including pain in the lower back and thighs, difficulty walking or sitting upright, poor posture, and infertility. A misaligned pelvis occurs when the pelvic bones are tilted or rotated out of their ideal neutral position. This tilt can be an anterior pelvic tilt (pelvis rotated forward), posterior (pelvis tilted backward) or lateral (pelvis rotated to one side). Even small misalignments of a few millimeters can cause pain and dysfunction.
Many different factors can cause it. Some of the more common causes include prior childbirths that were difficult, carrying a large baby during pregnancy, genetics; improper alignment in childhood; heavy lifting or straining; doing activities such as horseback riding that put a strain on your hips and spine. There are many ways the pelvis can become misaligned.
Symptoms of a Misaligned Pelvis
If you're having trouble standing or sitting, pain in your back and pelvic area, cramping during sex, or difficulty walking upstairs - it's time to check for a misaligned pelvis. Pelvic alignment is one of the most important aspects of body positioning and physical health and often has multiple symptoms. It can influence everything from how well you carry yourself (and look) to how comfortable you feel while performing everyday activities.
If you are experiencing one or more of the following symptoms, it may be indicate a Twisted Pelvis:
Difficulty walking or standing because of pain in the lower back, hips, and/or knees
Joint instability and difficulty moving around unrestricted due to limited range of motion in the hip and knee joints
Pain during everyday activities such as climbing stairs or getting out of a chair
Different Types of Misaligned Pelvises
There are several types of misaligned pelvises, and each one has its own set of symptoms. Here is a brief overview of the most common types:
Anterior pelvic tilt (APT): This type of misalignment is often caused by muscle imbalances in the lower back or hip area. It causes the ribcage to slope anteriorly, resulting in an overall tilted posture. APT can also cause pain along the spine and down into the hips and legs, as well as difficulty breathing deeply.
Posterior pelvic tilt (PPT): PPT occurs when muscles in the rear portion of your thighs pull your pelvis backward instead of forward. This leads to a posterior tilting position, increasing pressure on discs and nerves near your tailbone. PPT can also cause problems with digestion, urinary dysfunction, sciatica symptoms, fatigue, headaches, neck pain/stiffness, and scoliosis curvature.
Hip flexor tightness: Hip flexors are located at both sides of your trunk below your waistline and help you move your thighbones towards each other while sitting or standing upright. If these muscles become too tight - either from overuse or being inactive for long periods - they may stretch out tissues around your hip joint, leading to hip Flexion Tension Syndrome (HFS). HFS typically presents as low back pain aggravated by movement activity; it's sometimes difficult to distinguish from Sacroiliac dysfunction.
Common Causes of Misaligned Pelvis
There are several potential causes of pelvic misalignment:
Leg length discrepancy - One leg slightly shorter than the other
Tight hip flexor muscles
Muscle imbalances - Weak core/back muscles
Pregnancy and childbirth
Improper posture or prolonged sitting
Injury or trauma to the pelvis
Heavy lifting or repetitive strain
How do You Know If Your Pelvis is Out of Alignment?
Pelvic misalignment can cause various problems, from difficulty taking a step to chronic pain down the leg or back. There are several ways to check if you have pelvic misalignment, these simple tests can help identify if you have pelvic misalignments and start correcting them immediately!
Here's how to do five easy tests for pelvic alignment:
Knee-to-hip test - Lie flat on your back with feet hip-width apart and legs bent at 90 degrees. Place left hand behind head and lift it so that shoulder blades move away from each other (elbows should be pointing straight). Hold this position while keeping both hips stationary. Record how far forward into space, your shoulder blade moves (in inches). Your Ideally range should be between 0 inches and 6 inches; anything more than 6 inches indicates potential damage done to the lower spine as a result of misalignment.
Standing balance test - Stand sideways with feet together, arms hanging at sides by the upper arm pits vertical towards floor (elbows should point slightly backward), chin tucked in toward chest/neck, so no part of chin extends beyond the ribcage. Hold for 5 seconds, then release. The balance should remain stable without swaying from side to side (if it does, you have a weak core)
Pelvic tilt - Lie on your back on the floor with your feet flat on the ground and arms at your sides. Raise one leg up towards chest level so that the thigh is parallel to the ground and the hips are in a neutral position. This test measures how much sideways rotation of either hip occurs when pressure is placed directly over the outer half of the lateral femoral vein (LFV).
Leg length check - Lie flat and compare knee height with partner or in mirror. Significantly uneven knee height can often be an indicator of leg length discrepancy and is worth checking with your chiropractor about for a professional assessment.
How to Realign Your Pelvis and Hips
If you have pelvic misalignments, adjusting your spinal alignment may be necessary to improve your pelvis' alignment. This can be done through various exercises and stretches at home but chiropractic and physical therapy techniques are usually recommended depending on the severity of your misalignment.
Bridge pose - Lie on back, bend knees, tighten core, and raise hips up into a bridge. Hold for 10 seconds.
Clamshells - Lie on side, knees bent. Raise top knee up and down while keeping feet together. Repeat on both sides.
Planks - Hold a pushup plank position, keeping back flat and core engaged. Start with 10-20 seconds.
Pelvic tilts - Lie flat, tighten core, and tilt pelvis up slightly. Hold for 5-10 seconds. Release and repeat.
Be sure to maintain proper posture when sitting and standing to avoid aggravating misalignments. Take regular movement breaks if sitting for long periods. See a chiropractor or physical therapist if home remedies don't provide relief. They can provide postural analysis, spinal adjustments, and customized treatment plans.
How to Prevent A Misaligned Pelvis (Twisted Pelvis) From Developing
There's no one-size-fits-all answer to this question, as the best way to prevent a twisted pelvis from developing will vary depending on your lifestyle and genetics. However, some tips that may help include:
Get regular exercise - Regular physical activity can help reduce tension in the spine and hips, improving posture and decreasing the risk of developing a twisted pelvic joint.
Maintain proper posture - Maintain good alignment throughout the day by keeping your head, neck, shoulders, hips, and feet positioned in their correct positions at all times. Improper alignment can cause tight muscles across various body parts to become tense or stressed over time - which is how Twisted Pelvis develops!
Avoid sitting for long periods of time - Sitting for extended periods of time puts pressure on your lower back and abdomen - both of which are known contributors to Twisted Pelvis development. instead, try using standing desks or chairs with lumbar support if you need to sit for an extended period of time.
See a chiropractor - Consider chiropractic care and postural analysis to catch misalignments early. A chiropractor is an expert in musculoskeletal diagnosis and care to provide accurate assessments.
Next Steps for A Misaligned Pelvis
A misaligned pelvis can cause substantial pain and discomfort. By listening to your body, checking for postural imbalances, and doing regular stretches and core exercises, you can keep your pelvis properly aligned. Seek professional help from a licensed professional chiropractor if you have any of these symptoms and especially if current pain persists. With the right guidance, you can realign your hips and pelvis and get back to pain-free movement.
Frequently Asked Questions
Q: What causes a misaligned pelvis?
A: A misaligned pelvis can be caused by various factors, such as injuries, imbalances in muscle strength, posture problems, pregnancy, or repetitive motions. It can also be a result of a lateral pelvic tilt or a difference in leg length.
Q: How can I know if my pelvis is misaligned?
A: You can check for symptoms like unevenness in leg length, hip and lower back pain, a noticeable tilt to one side in your pelvis, or discomfort in the pelvic area. However, a professional, such as a chiropractor, can provide a more accurate diagnosis.
Q: Can a misaligned pelvis cause hip pain?
A: Yes, a misaligned pelvis can cause hip pain. When the pelvis is out of alignment, it can put strain on the hip muscles (hip flexors), leading to discomfort and pain in the hip area.
Q: How is a misaligned pelvis treated?
A: There are several treatment options for a misaligned pelvis, including chiropractic adjustments, physical therapy exercises, stretches, and strengthening exercises. In some cases, orthotics or shoe lifts may also be recommended.
Q: Is a misaligned pelvis a common condition?
A: Yes, a misaligned pelvis is a relatively common condition, especially among individuals who engage in activities that put stress on the pelvic area, such as athletes or people with physically demanding jobs. It can also occur due to poor posture or musculoskeletal imbalances.
Q: Can a misaligned pelvis be fixed?
A: Yes, a misaligned pelvis can often be fixed with proper treatment. Chiropractic adjustments, physical therapy, and exercises that aim to strengthen the supporting muscles can help realign the pelvis and alleviate pain and discomfort.
Q: How can I alleviate pain caused by a misaligned pelvis?
A: To alleviate pain caused by a misaligned pelvis, you can try gentle stretching exercises, applying heat or ice to the affected area, using over-the-counter pain relievers, or seeking professional help from a chiropractor or physical therapist.
Q: Can pelvic misalignment affect other parts of the body?
A: Yes, pelvic misalignment can affect other parts of the body. When the pelvis is misaligned, it can affect the alignment of the spine, hips, and even the legs. This can lead to issues such as lower back pain, knee pain, and even foot problems.
Q: Can a misaligned pelvis be prevented?
A: While it may not be possible to prevent all cases of a misaligned pelvis, you can reduce the risk by maintaining good posture, avoiding repetitive motions that strain the pelvis, and practicing exercises that promote core strength and overall musculoskeletal balance.