Let’s learn how to fix our pelvic alignment.
Why do we need and want to learn how to fix our pelvic alignment?
Because……our pelvic bones are our base. They are the base of our spine. See the two huge butterfly wing looking bones in the picture?
I repeat those bones are the base of our spine.
You cannot play Jenga without a sound base, correct? Your lumbar discs like being loaded equally. They like getting the same love from both legs. I have discussed leg length discrepancy in a previous post. Ruling out a leg length discrepancy can make a huge impact in reducing your low back pain.
So, a pelvic misalignment can be due to a structural issue, ie leg length difference or due to a functional issue. This can occur after having a baby, a traumatic event like falling or simply sleeping on the same side for years and years. I have previously discussed proper ways to sleep in this post. Please refer to that post to learn how NOT to sleep.
When the pelvic bones are not symmetrical they can cause an annoying pain at the low back. A freaking annoying pain that is not enough to go to the ER but enough to make you have to readjust constantly in your chair.
This pain is not in the middle of your back, but usually stronger on one side. One-sided pain can change to pain on both sides due to the pain becoming chronic.
In the medical world, this is called a Sacroiliac (SI) Joint Pain. For years, sciatica has been getting the blame when in actuality it was the SI joint!
Good news! This can be easy to correct!
You may have a sacroiliac joint dysfunction if you have:
- Pain where the lady is resting her hands on in the picture above.
- Pain when you extend your back and when you lean your torso to the right or left (do this in standing). Usually, the pain will be on the side you are sidebending towards. Right sidebend, right low back pain.
- You could have pain only in your low back/pelvis or it could radiate all the way to your foot.
- You have pain when you are making transitional movements: sit to stand, stair climbing.
How do you know you have an SI Joint Dysfunction? This is easy.
- Lie on your back on your bed.
- Bend both your knees and slightly lift your butt off the bed in a small bridge and then lower your butt back down. This is allowing that the pelvis is nice and level. Straighten both legs out.
- Have a partner stand at the bottom of the bed and look down at both ankles.
Your partner should place their thumbs below the inside ankles and compare. Is one side longer? Is one side shorter? If you have more pain on your right side than go by what the right ankle is doing. For example, when lying flat on your back your right leg is shorter.
- Keeping your legs straight, sit up. Your partner will keep his/her hands on your ankles and watch what happens. It is ok if you don’t sit up straight. Your back is hurting, we understand, just try your best.
- Your partner compares your ankles for changes. Did your right leg become longer in comparison with your left ankle? Did your right leg remain shorter?
- Your ankles should be even whether you are laying on your back or sitting. If they are uneven, there is a problem and it is likely, originating from your pelvis!
I would love to share with you how to correct your pelvic alignment and I will……..next post. Stay tuned for my next post where I share my secrets on how to quickly and easily correct your pelvic alignment.
“A wise patient shared a new word with me this week. ABSITIVELY. The perfect balance of absolutely and positively. This has become my new mantra. To live life in the most absolute and positive way. May all my readers have a wonderful and ABSITIVELY weekend!”
Here is Alcove Education’s (which is my co-owned company) video that also explains the pelvic bones and how to assess for an elevated pelvis! We will be discussing in the post how to correct another type of dysfunction. But this is extremely helpful, as well.