Updated on 1 May 2023] The lateral pelvic tilt, also known as pelvic obliquity, is a condition characterized by an uneven alignment of the pelvis, which results in one hip being higher than the other. This misalignment can cause problems, such as uneven joint wear and tear, muscle imbalances, and postural issues. This can occur for various reasons, including leg length discrepancies, scoliosis, muscular imbalances, and poor posture. While the condition can be painful and limit mobility, several treatment options are available to alleviate symptoms and improve pelvic alignment.
Causes of Lateral Pelvic Tilt
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Lateral pelvic tilt refers to the uneven positioning of the pelvis, where one side is higher than the other. There can be several causes of lateral pelvic tilt, including:
- Muscle imbalances- Tight or weak muscles on one side of the pelvis can cause it to tilt to that side. For example, tight hip flexors or quadriceps on one side and weak gluteal muscles on the other can cause a lateral pelvic tilt.
- Leg length discrepancy- To compensate for the length disparity when one leg is longer, the pelvis may tilt to the side of the shorter leg.
- Scoliosis- The pelvis may tilt to one side due to sideways spine curvature.
- Pregnancy- The weight of the growing fetus during pregnancy can cause a tilt in the pelvis towards one side.
- Poor Posture– Standing or sitting with poor posture can cause the muscles around the pelvis to become imbalanced, leading to a lateral pelvic tilt.
Determining the underlying cause of lateral pelvic tilt is essential to develop an appropriate treatment plan. A physical therapist or healthcare professional can help diagnose the cause and recommend exercises, stretches, or other treatments.
Symptoms of a Lateral Pelvic Tilt
A lateral pelvic tilt occurs when one hip is higher than the other, resulting in an imbalance in the pelvic area. This disorder is also referred to as a hip hike or unequal hips. Some of the common symptoms associated with a lateral pelvic tilt include:
- Uneven shoulder and hip heights- One hip can be more pronounced, and one shoulder will appear higher.
- Lower back pain- The unevenness in the hips can strain the lower back muscles and cause pain, especially on the side of the higher hip.
- Hip pain- The hip joint on the higher side may experience more stress, leading to pain and discomfort.
- Leg length discrepancy- A lateral pelvic tilt can cause the appearance of a leg length discrepancy, even though the actual length of the legs may be the same.
- Poor posture- The imbalance caused by the pelvic tilt can cause an individual to have poor posture, leading to further discomfort and pain.
Common Types of Lateral Pelvic Tilt
The lateral pelvic tilt is where the pelvis is unevenly tilted to one side, resulting in an imbalance in the hips, legs, and spine. There are several types of lateral pelvic tilt, each with its causes and symptoms. Here are a few steps of the most common types:
- Structural Lateral Pelvic Tilt- This type of lateral pelvic tilt is caused by a structural deformity in the pelvis or hips. This could be due to an injury, congenital condition, or skeletal asymmetry. The structural lateral pelvic tilt is often accompanied by leg length discrepancy, as one leg appears shorter.
- Functional Lateral Pelvic Tilt- Unlike structural lateral pelvic tilt, a physical deformity does not cause available lateral pelvic tilt. Instead, it is caused by muscle imbalances in the hips, back, or legs. Athletes who regularly perform repetitive movements, such as running or cycling, often exhibit pelvic tilt.
- Anterior Pelvic Tilt- An anterior pelvic tilt is a common type of pelvic tilt where the front of the pelvis drops forward, causing an exaggerated arch in the lower back. This can result in lower back, hip, and knee pain.
- Posterior Pelvic Tilt- The opposite of anterior pelvic tilt is known as posterior pelvic tilt. In this active lateral pelvic tilt type, the pelvis tilts backward, causing the lower back to flatten and the buttocks to protrude. This can lead to tight hamstrings, weak glutes, and hip pain.
- Unilateral Pelvic Tilt– Unilateral pelvic tilt is a lateral pelvic tilt where one side of the pelvis is higher than the other. Various factors, such as leg length discrepancy, muscle imbalances, or scoliosis, can cause this.
- Bilateral Pelvic Tilt- Bilateral pelvic tilt is a lateral pelvic tilt where both sides of the pelvis are tilted, but one side is more tilted than the other. This can be caused by muscle imbalances in the hips, back, or legs, resulting in lower back pain, hip pain, and knee pain.
How To Diagnose Lateral Pelvic Tilt?
The lateral pelvic tilt is when one side of the pelvis is higher, causing discomfort, pain, and possible musculoskeletal issues. There are several ways to diagnose lateral pelvic tilt, including:
- Visual observation- A trained healthcare provider can observe the patient’s posture and gait to determine if there is an obvious asymmetry in the hips’ height or the spine’s alignment.
- Physical examination- A healthcare provider can perform a physical examination to assess the range of motion, strength, and flexibility of the hips and spine and any areas of tenderness or pain.
- Imaging studies- X-rays, CT scans, or MRI scans can be used to visualize the pelvis and spine in greater detail to confirm the diagnosis of lateral pelvic tilt. Identify any underlying structural abnormalities or damage to the bones, joints, or soft tissues.
- Functional movement assessments- A healthcare provider may also perform available movement assessments to evaluate the patient’s ability to perform everyday activities. They also identify any compensatory movements or muscle imbalances that may contribute to the development of lateral pelvic tilt.
Benefits of Lateral Pelvic Tilt in Yoga Practice
The lateral pelvic tilt, also known as hip hiking or uneven hips, can cause asymmetry in the body and lead to discomfort or pain in the lower back, hips, and legs. Yoga can help address this issue by promoting awareness of the body and improving alignment.
Some specific benefits of practicing yoga for lateral pelvic tilt include:
- Improved body awareness- Practicing yoga can help you become more aware of your body and any imbalances or asymmetries that may be present. Being more aware of your body can help you recognize and deal with any problems related to lateral pelvic tilt.
- Strengthening and stretching the muscles- Yoga postures focusing on the hips, pelvis, and lower back can help strengthen and stretch the muscles contributing to lateral pelvic tilt. This can help reduce discomfort and improve overall alignment.
- Improved posture- Proper lateral pelvic tilt can enhance posture and ease pressure on the hips and lower back. This can lead to enhanced comfort and reduced risk of injury.
- Increased mobility and range of motion- Yoga can help improve flexibility and range of motion in the hips, pelvis, and lower back. This can help reduce stiffness and improve overall mobility.
Overall, practicing yoga can be a beneficial way to address lateral pelvic tilt and improve overall body alignment and comfort. It is essential to work with a qualified yoga teacher who can assist in identifying any imbalances and suggest suitable postures and modifications.
How To Sleep With Lateral Pelvic Tilt?
One common condition is the lateral pelvic tilt, where one side of the pelvis sits higher than the other. This causes an uneven distribution of weight in the lower body. This can cause discomfort and pain while sleeping, especially if you’re a side sleeper. Here are some pointers to help you sleep peacefully when experiencing lateral pelvic tilt:
- Use a pillow between your knees- A helpful tip for sleeping on your side is to place a pillow between your knees. This can assist in correcting your hips and reducing the pressure on your lower back.
- Try a supportive mattress- If you suffer from lateral pelvic tilt, a supportive mattress can assist in maintaining proper spinal alignment and decreasing pressure points.
- Use a rolled-up towel- Place a towel under your waist on the side with the higher hip to help level out your pelvis and keep your spine aligned.
- Avoid sleeping on your stomach- To avoid making your pelvic tilt worse, it’s recommended to sleep on either your back or side rather than on your stomach.
- Consult a healthcare professional- If your lateral pelvic tilt is causing significant pain or discomfort. Consider seeing a healthcare professional for a proper diagnosis and treatment plan.
It’s important to remember that sleeping with a lateral pelvic tilt can be challenging, and finding a position that works for you may take some time. Don’t hesitate to experiment with different sleeping positions and support tools to find the best option.
Exercises for Lateral Pelvic Tilt
The lateral pelvic tilt is a condition where the pelvis is misaligned, resulting in one hip appearing higher than the other. This can lead to discomfort, pain, and difficulty with movement and even cause problems in other body areas. To address lateral pelvic tilt, several exercises can be performed to help realign the pelvis and alleviate associated symptoms.
Here are some exercises for lateral pelvic tilt.
Bridge Exercise
The bridge exercise helps strengthen the glutes, hamstrings, and lower back, which can all contribute to the alignment of the pelvis. For this exercise, you must lie on your back with your knees bent and your feet resting flat. Squeezing your glutes as you do so, lift your hips towards the ceiling. After a short period of holding, bring your leg back down. Repeat for several reps.
Single-Leg Bridge Exercise
The single-leg bridge exercise is similar to the bridge exercise but targets one side of the body at a time. Assuming you’re lying on your back, please ensure your feet are resting flat on the ground. Maintaining a straight posture, raise one leg off the ground while lifting your hips upward. Hold briefly, then lower your hips and leg back down. Repeat for several reps on each side.
Clamshell Exercise
The clamshell exercise targets the glutes and hip muscles, which can contribute to lateral pelvic tilt. It would be best if you were on your side with your feet close together and your legs at a 90-degree angle. For proper execution of the exercise, lift your upper knee as high as possible while keeping your pelvis stable and your feet close together. After a short period of holding, bring your leg back down. Repeat for several reps on each side.
Hip Abduction Exercise
The hip abduction exercise targets the hip muscles, which can help to realign the pelvis. You should then stand with your feet shoulder-width apart and wrap the resistance band around your ankles. Keeping your feet parallel, lift one leg to the side as far as possible without moving your pelvis. After a short period of holding, bring your leg back down. Repeat for several reps on each side.
Side Plank Exercise
The exercise helps strengthen the obliques, which can contribute to pelvic alignment. Legs straight out in front of you while you lay on your side with an elbow tucked under your shoulder. Raise your hips while maintaining a straight body. Please pause for a few seconds and then bring your hips back down. Repeat for several reps on each side.
Quadruped Hip Extension Exercise
The quadruped hip extension exercise targets the glutes and hip muscles, which can contribute to pelvic alignment. Go down on your hands and knees with your knees immediately beneath your hips and your hands directly beneath your shoulders. Keeping your leg bent, lift one leg behind you as high as possible without moving your pelvis. After a short period of holding, bring your leg back down. Repeat for several reps on each side.
In addition to these exercises, addressing any underlying causes of lateral pelvic tilt, such as muscle imbalances or poor posture, is essential. Strengthening the muscles around the hips and pelvis can help to prevent future misalignments and improve overall movement and function. Consult a healthcare professional or physical therapist for a personalized exercise plan to address your needs and goals.
Why Is Lateral Pelvic Tilting Bad For You?
Lateral pelvic tilting refers to the uneven positioning of the pelvis, where one hip is higher than the other. Prolonged lateral pelvic tilting can have several negative consequences, even though it may not appear significant.
Here are some reasons why lateral pelvic tilting is terrible for you:
- Causes muscle imbalances- When one hip is higher than the other, it can generate specific muscles to become overused and others to become underused. This muscle imbalance can lead to pain, stiffness, and reduced mobility. Over time, it can also lead to muscle imbalances in other body parts, such as the back and legs.
- Increases risk of injury- Lateral pelvic tilting can increase the risk of injury during physical activities. For example, if you have a lateral pelvic tilt and perform a squat or deadlift, you may put more stress on one side of your body than the other, increasing the risk of muscle strain or joint injury.
- Affects posture- It can also affect your posture. When your pelvis is uneven, it can cause your spine to curve in ways that are not natural. Poor posture, reduced mobility, and back pain can result from this.
- Limits athletic performance- It can limit your athletic performance. If you play sports or engage in physical activities, an uneven pelvis can affect your balance, stability, and range of motion. This can make it harder to perform specific movements and limit your athletic ability.
- Causes pain- Lateral pelvic tilting can cause pain in the lower back, hips, and legs. The pain level can vary between mild and severe, affecting your ability to perform daily activities. If you don’t treat the pain, it can worsen and become harder to control over time.
- Impacts everyday activities- It can also affect your day-to-day activities. For example, if you have a lateral pelvic tilt, you may find it uncomfortable to sit for long periods, walk long distances, or even stand for extended periods.
- Can worsen existing conditions- If you have a condition such as scoliosis or hip dysplasia, lateral pelvic tilting can worsen your symptoms. It can also make it harder to manage your condition and may require additional treatment or therapy.
Are Chiropractors Able to Correct Lateral Pelvic Tilt?
The lateral pelvic or hip tilt is a common musculoskeletal problem affecting many individuals. It refers to the misalignment of the pelvis, where one hip sits higher than the other. This causes uneven weight distribution on the legs and spine. It can cause discomfort, pain, and muscle imbalances, affecting posture, gait, and overall mobility.
Chiropractors are professionals who provide healthcare services focused on diagnosing and treating musculoskeletal disorders, which can include lateral pelvic tilt. They use various manual techniques and therapies to correct misalignments in the spine and pelvis. It restore proper function, and alleviate pain and discomfort.
Chiropractors believe that lateral pelvic tilt is often caused by a misalignment of the spine, which can occur due to poor posture, injury, or other factors. To determine the cause of the problem and create a treatment plan that suits the individual, they use various diagnostic tools such as physical examination, x-rays, and other imaging tests.
Chiropractic treatment for lateral pelvic tilt typically involves a combination of spinal adjustments, soft tissue therapies, and corrective exercises. To realign the vertebrae and restore correct joint function, spinal adjustments require applying controlled force to the afflicted portion of the spine. Soft tissue therapies, such as massage, trigger point therapy, and myofascial release, are often used to relax tight muscles and improve circulation to the affected area.
Corrective exercises are an essential part of chiropractic treatment for lateral pelvic tilt. These exercises are designed to strengthen weak muscles, stretch tight muscles, and improve flexibility and range of motion. Corrective exercises can be done in the chiropractor’s office, or patients may be given a home exercise program to follow between appointments.
Chiropractic treatment for lateral pelvic tilt can be effective for many patients, but it is not a one-size-fits-all solution. The treatment outcome is influenced by various factors, such as the gravity and root cause of the issue, the patient’s overall health and physical condition. Their commitment to adhering to the treatment regimen.
In some cases, lateral pelvic tilt may be caused by an underlying medical condition, such as scoliosis or a herniated disc. It requires more specialized treatment. Chiropractors are trained to recognize when a patient’s condition may need a referral to another healthcare provider, such as an orthopedic surgeon or physical therapist.
It is also worth noting that while chiropractic treatment for lateral pelvic tilt is generally safe and non-invasive, it is not without risks. Like any medical procedure, there is little possibility of adverse effects, such as discomfort, stiffness, and muscular spasms. Suppose you have medical conditions like osteoporosis or a history of spinal surgery. In that case, talking to your healthcare provider before considering chiropractic treatment is essential. As it may pose some risks and complications.
Things To Avoid Of While Suffering From Lateral Pelvic Tilt
The lateral pelvic tilt is a condition that affects many people, causing one side of the pelvis to be higher than the other. This can lead to discomfort and pain, particularly in the lower back and hips. If you are suffering from lateral pelvic tilt, there are certain things you should avoid to minimize your symptoms and prevent further damage. Some of the things to avoid include the following:
- Sitting for extended periods- If you have to sit for long periods, taking frequent breaks is important because prolonged sitting can worsen lateral pelvic tilt. Get up and move about every 30 minutes to keep your muscles and joints fluid.
- Cross-legged sitting can exacerbate lateral pelvic tilt, so avoiding this position is best. Instead, sit flat on the floor and your knees at a 90-degree angle.
- Carrying heavy bags on one side- Carrying heavy bags on one side can cause the pelvis to tilt even more, so try to distribute the weight evenly across both sides of your body. Consider using a backpack or a bag with a shoulder strap that can be worn across your body.
- High Heels- High heels can reduce the balance and exacerbate lateral pelvic tilt. If you must wear heels, opt for a lower heel height or consider wearing flats.
- Running on uneven surfaces- Running on uneven surfaces can cause further damage to the muscles and joints affected by lateral pelvic tilt. Stick to flat surfaces if you can, or consider using a treadmill with a level surface.
- Twisting Movements- Twisting movements can strain the muscles and joints affected by lateral pelvic tilt. Avoid twisting movements whenever possible, and use proper form when lifting or carrying heavy objects.
- Poor Posture- Poor posture can exacerbate lateral pelvic tilt, so paying attention to your posture throughout the day is essential. Sit straight with your shoulders back and your feet flat on the floor. When standing, distribute your weight evenly across both feet.
- Lack of Exercise- Lack of exercise can weaken the muscles that support the pelvis and exacerbate lateral pelvic tilt. Regular exercise strengthens your core, hips, and lower back muscles.
- Overuse of one side of the body- Overusing one side of the body can cause lateral pelvic tilt to worsen. Try to distribute your movements evenly across both sides of your body. Be mindful of any activities causing one side to work harder than the other.
- Ignoring Pain- Ignoring pain can lead to further damage and exacerbate lateral pelvic tilt. If you are feeling any pain or discomfort, getting medical help and taking the necessary measures to deal with the root cause of your symptoms is essential.
In conclusion, minimizing your symptoms and preventing further damage is essential if you suffer from lateral pelvic tilt. Avoiding these common pitfalls can help you manage your condition and improve your overall quality of life.
FAQs
Q1. Is lateral pelvic tilt normal?
It is usual for there to be an asymmetry. Unfortunately, the pressures and stresses of life frequently turn our natural asymmetry into an aberrant one. This unnatural imbalance is the cause of many body dysfunctions, including back discomfort, lateral pelvic tilts, and other issues.
Q2. Can lateral pelvic tilt be treated?
Treating lateral pelvic tilts resulting from structural disorders like structural scoliosis is more challenging. These might entail using braces or corsets or, in more severe situations, undergoing surgery to repair the spinal abnormality.
Q3. Can lateral pelvic tilt cause sciatica?
By applying pressure to the sciatic nerve, which passes through the hips and legs, lateral pelvic tilt can result in sciatica.
Q4. How long does it take to correct lateral pelvic tilt?
The length of time it takes to correct lateral pelvic tilt varies depending on the severity of the condition and the effectiveness of the treatment plan. Significant improvement may require a timeframe ranging from a few weeks to a few months.
Q5. Is lateral pelvic tilt hereditary?
While genetic factors can cause lateral pelvic tilt, it is often the result of lifestyle habits and muscle imbalances.
Q6. Are there any home remedies for lateral pelvic tilt?
Home remedies for lateral pelvic tilt may include:
- Applying heat or cold therapy to the affected area.
- Taking over-the-counter pain medication.
- Practicing gentle stretches and exercises.
Q7. Does losing weight help with lateral pelvic tilt?
Losing weight can help with lateral pelvic tilt by reducing pressure on the hips and lower back.
Q8. Can lateral pelvic tilt cause problems with balance?
Yes, lateral pelvic tilt can affect balance and coordination, especially if the condition is severe or left untreated.
Conclusion
In conclusion, fixing a lateral pelvic tilt requires identifying the underlying cause and implementing specific exercises and lifestyle changes to address it. Consult a licensed healthcare provider or physical therapist to guarantee the proper diagnosis and a customized treatment plan. With consistent effort and dedication, individuals can correct their lateral pelvic tilt and improve their overall posture and movement mechanics, leading to a healthier and more active lifestyle. Remember to be patient and persistent in correcting your lateral pelvic tilt. As it may take time and effort to see significant results.
