Lateral pelvic tilt

What is a Lateral pelvic tilt?

It is the asymmetric positioning of the pelvis where:

  • one waist height is higher than the other side. (Hip hike)
  • or similarly… one waist height is lower than the other side. (Hip drop)


How do I know if I have it?

a) Whilst standing: (Static)


  • Stand in front of a mirror.
  • Place your hands on the highest point of your waist line.
    • Keep your hands flat to the floor.
  • Compare the level of your hands.

If one side is higher as compared to the other side, then you have a Lateral pelvic tilt.

Note: Look out for a prominent waist crease! This is usually observed on the side of hip hike.


b) Whilst moving: (Dynamic)

Trendelenburg sign


  • Stand in front of a mirror.
  • Place your hands on the highest point of your waist line.
  • Stand on one leg for 10 seconds.
  • Perform a single leg squat.
  • Observe for any tilt in the pelvis throughout test.
    • (… Is there a change in waist height?)
  • Compare both sides.

If your pelvis tilts, this may suggest that you have weakness +/- lack of control of the glute medius muscle (see below) on the side of hip hike.

Why is it a bad thing?

A lateral pelvic tilt can lead to a whole range of other postural issues. (see above)

So.. if have you have any issues in your foot/knee/hip/spine/shoulder/neck (… which is pretty much every part of your body!), I would suggest that you check to make sure that you don’t have it!


Causes of a Lateral pelvic tilt

a) Muscular imbalances: (Sagittal plane)

A Lateral pelvic tilt can result from an imbalance between the Quadratus Lumborum, Adductors and Glute medius muscle.

Other muscles involved: Obliques, Tensor fascia latae


  • The pelvis will HIP HIKE to the side of a weak glute medius, tight quadratus lumborum and tight adductors.
  • The pelvis will HIP DROP to the side of a tight glute medius, weak quadratus lumborum and weak/elongated adductors.


b) Sub-optimal habits:

Do you lean on one leg?

Do you sit more on one butt cheek than other other?

Do you always sleep on the same side?

If you do… then you have postural habits that may encourage the tilting of the pelvis!


c) Leg length discrepancy

Having one leg that is structurally longer than the other side will result in a lateral pelvic tilt.

The side of the longer leg will generally have the higher hip.

How to measure the length of your legs:

Personally – I do not worry about this unless it is more than 2-3cm.


d) Neurological conditions

Any condition that impacts the nerves that supply the control of the pelvic musculature may result in a laterally tilted pelvis.

(The superior gluteal nerve supplies the glute medius)



How to fix a Lateral pelvic tilt

Image courtesy of Master isolated images at


Note: The following exercises are designed to be safe and gentle. They should not be performed if they are causing you any pain or discomfort.

If in doubt, please contact me on the Facebook page.


*** READ THIS ***

I will be explaining these exercises to fix a Right sided pelvic tilt (Right hip hike).

If you have a LEFT sided tilt, then do the opposite side muscle to the side mentioned.

1. Releases

a) Quadratus Lumborum


  • Place a massage ball directly on the Quadratus lumborum. (Right side)
  • Apply your body weight on top of the ball.
  • Roll your body over the entire length of the muscle.
  • Aim for 1 minute.



b) Glute medius/TFL


  • Place a massage ball directly on the Glute medius/Tensor fascia lata. (Left side)
  • Apply your body weight on top of the ball.
  • Roll your body over the entire length of the muscle.
  • Aim for 1 minute.


c) Adductors


  • Place a foam roller directly underneath the Adductors. (Right side)
  • Apply the weight of your right leg on top of the foam roller.
  • Make sure to cover the entire length of the muscle.
  • Aim for 1 minute.


2. Stretches

a) Quadratus Lumborum/Obliques


  • Start with your feet wide apart with your left foot turned out to the side.
  • With arms outstretched, start to bend all the way to your left side.
  • Reach your upper arm as far to the left as possible.
  • Keep your body in line with your left leg.
    • Do not rotate your body.
  • Keep your legs fairly straight.
  • Aim to feel a stretch on the right side of your body.
  • Hold for 30 seconds.

(Note: Check out this post. It shows 12 different ways to stretch your quadratus lumborum muscle!)

b) Glute medius


  • Assume the position as above with the left leg crossed over the right leg.
  • Sit up tall and arch your back.
  • Pull the left knee up towards your right shoulder.
  • Rotate your torso towards the left knee.
  • Aim to feel a stretch on the outer left hip.
  • Hold for 1 minute.

c) Tensor fascia lata


  • Assume the lunge position with your left leg at the back.
  • Maintain a narrow stance.
    • Keep both of your feet in line with each other.
  • Lunge forwards.
  • Rotate your pelvis backwards.
    • “Tuck your tailbone underneath you”
  • Lean towards your right side.
  • Aim to feel a stretch on the upper side of the left leg.
  • Hold for 1 minute.


d) Adductors


  • Perform a side lunge towards the left side.
  • Aim to feel a deep stretch in the inner right thigh region.
  • Hold each stretch for 1 minute.


3. Activation exercises

a) Hip hitch (Left side)

Muscle: Quadratus Lumborum


  • Sit tall on a chair.
  • Lift your left buttock off the chair.
  • Hold this position for 3 seconds.
  • Aim to feel your left lower back muscles activate.
  • Repeat 10 times.


b) Leg lift (Right side)

Muscle: Glute medius/TFL


  • Lie on your left side with your upper leg straight. (see above)
  • Lift your right leg
  • Keep your pelvis completely still.
    • Only your leg should be moving.
  • Aim to feel your right hip muscle activating.
  • Hold the top position for 3-5 seconds.
  • Repeat 10 times.
  • Progression: Apply a resistance band between the ankles.


c) Leg lift (Left side)

Muscle: Adductors


  • Lie on your left side with your upper leg bent forward and bottom leg straight. (see above)
  • Lift your left leg up towards the ceiling.
  • Keep your pelvis completely still.
    • Only your leg should be moving.
  • Aim to feel your left inner thigh activate.
  • Hold the top position for 3-5 seconds.
  • Repeat 10 times.
  • Progression: Apply a weight to the left ankle.


4. Strengthening exercises

The aim of the following exercises is to get all of the involved muscles to work together to achieve a more neutral pelvis.


a) 90/90 Hip shift


  • Lie on the floor.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your feels into the wall and lift your tail bone off the floor.
    • Keep your back flat on the ground.
  • Without moving your feet:
    • push out your right knee forward
    • pull in your left knee towards you.
  • Feel then tension in your left inner thigh and right outer thigh.
  • Hold for 10-15 seconds.
  • Repeat 3 times.
  • Progression: Hold for a longer period.

b) Knee to Knee


  • Lie on  your left side with both knees bent.
  • Lift up your right knee.
  • Whilst keeping this position, lift up your left knee towards right knee.
  • Hold for 5-10 seconds.
  • Repeat 10 times.
  • Progression: Hold for a longer period.

c) Side wall push


  • Lift your left hip to ~90 degrees and place the side of that leg against a wall. (see position above)
  • Bend your planted leg to ~10 degrees.
  • Push the lifted leg into the wall.
  • Aim to feel the the side of your right hip engage.
  • Hold this position for 5-10 seconds.
  • Repeat 10 times.
  • Progression: Hold for a longer period.

c) Hip hitch (Standing)


  • Stand sideways with your right leg on the edge of a step.
  • Keep your legs fairly straight throughout the exercise.
  • Movement:
    • Start: Drop your left leg as low as possible.
    • Finish: Lift your left hip as high as possible.
  • Repeat 20 times.
  • Progression: Go slower!

d) Crab walk


  • Set up a resistance band as shown above.
  • Pull the band with both of your arms to increase tension.
  • Proceed to take ~1cm side steps with each leg over a 1 metre distance.
  • Keep your pelvis level through the exercise.
  • Aim to feel the side of your hips activating.
  • Continue for 1 minute.
  • Progression: Use more resistance in the band.

e) Single leg tap


  • Place your hands on your waist to make sure your pelvis is level.
  • Stand on your right leg
    • Keep it bent at ~15 degrees.
    • Maintain your balance!
  • Whilst keeping your pelvis level, proceed to reach and gently tap your left leg on the floor as far as you can.
    • Cover every direction. (Front/back/side/diagonal)
    • Imagine you’re patting an ant’s head with your foot. Be gentle!
  • Continue for 1 minute.
  • Progression: Reach further and/or  Tap your foot softer.


f) Step down/up


  • Stand on your right leg on the edge of a step.
  • Maintain a level pelvis throughout the exercise.
  • Slowly lower your left leg down towards the floor.
  • Do not touch the ground.
    • Let it hover ~1cm above the ground.
  • Return to the starting positon.
  • Repeat 10 times.
  • Progression: Go slower!

5. Improve your function

It is important to practise maintaining a level pelvis as you go throughout your normal movement throughout the day.



Distribute your weight evenly between both buttocks. Do not lean to one side!

For more information: How to position your pelvis properly.



Distribute your weight evenly between both feet. Do not lean to one side!

If you are unsure, try standing on 2 scales (1 for each leg).  Both readings should be the same.


A simple way you can monitor your pelvis position is by placing your hands on your hips.

Pay particular attention to the following:

  • Walking
  • Stepping up/down stairs
  • Lunging
  • Squatting


6. Fixing bad habits

“So… I just have to do exercises, and I’ll be all fixed?”


In addition to exercises, it is essential that you address the following bad habits that may be predisposing you to have a lateral pelvic tilt in the first place.

Common habits associated:

  • Favoring one leg when standing
  • Leaning to one side whilst sitting/driving
  • Sleeping on one side
    • (Tip: Try placing a small rolled up towel under the waist crease.)
  • Holding baby on side of hip


Please leave me a comment down below.

I would love to hear from you!



I am a physiotherapist who has personally experienced the pain as a result of bad posture. I would like to offer you some of the solutions that I and my patients have greatly benefited from.

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73 thoughts on “Lateral pelvic tilt

  1. Hi Mark,
    I have the right sided tilt. These exercises seem to be working quite well for me. However my one problem is that for a right side tilt you said to strengthen the left adductors. But my left adductors feel super tight compared to my right. I’m wondering is this due to weakness and should I continue to strengthen them or should I stretch them. I know for sure I’ve got the right side tilt as I have all the other symptoms like tight right ql and tight left glute medius etc.

    1. Hey Jimmy,

      With a right lateral pelvic tilt, the left adductors are usually in a more lengthened state.

      Is your left adductor truly tight, or is it a stretch tension that you are feeling?

      Stretch tension: Imagine a rubber band and now stretch it as far as it will go. This “tight” feel is actually tension.


    2. Hey Jimmy,

      With a right lateral pelvic tilt, the left adductors are usually in a more lengthened state.

      Is your left adductor truly tight, or is it a stretch tension that you are feeling?

      Stretch tension: Imagine a rubber band and now stretch it as far as it will go. This “tight” feel is actually tension.


  2. bro my left neck and pelvic are tilted and i have stiffen neck,total left side stiffness sometimes but what surprising me is i have lost 30% sensory and strength loss on right side but brain mri didnt find any faults.. i used sit alot of hours in chair infront of desktop by putting my two legs on desktop table with unequal distrbution of weight on pelvises….facing this problem from many years..

  3. Hi Mark,
    Very much looking forward to starting your regimen – all these years I thought I had a neck/shoulder assymetry and now I see I have all the problems you outline. Only I noticed one exception. Though the waist crease is on the predicted (left) side with my left hip hike, my neck seems to tilt to the right so that my left shoulder is also higher on my left than my right. So my spine seems to be on a subtle S curve. Will these exercises still help me? Do I have to additional exercises to address the upper spine or might the hip correction still correct the shoulder/neck tilt?

    Thank you!

    1. Hi Rick,

      You will still need to do the exercises for left lateral pelvic tilt.

      However, consider the following as well:

      1. Stretch the Upper QL muscle (and associated muscles) on the right side.
      Post: 12 ways to stretch the QL muscle.
      You can focus on #8 “The Sexy pose”.

      2. Thoracic translations to the right side.
      Post: Thoracic exercises
      Focus on #13 “Translations)

      Sounds like your spine did 1 extra step and bent to the other side of the pelvic tilt.


  4. Wow Mark, amazing!

    I have seen physios, chiros, and read for many hours on my leg issues. I wish I had read this article to begin with!!
    I have shin splints in one leg (my “short” leg) and also pain in my peroneus longus in the other leg when running. I was advised to get orthotics but no one addressed the lack of symmetry in my ailments.
    I think these overuse injuries are from my leg length discrepancy.

    I am having trouble sitting and sleeping without one leg bent but I’m glad I know I am now addressing the real issue.

  5. Hello Mark, Ok let me tell you my story. I lift weights pretty often and have hurt my back several times in the past deadlifting. This has hiked my left hip up before but every time before it has always restored itself on it’s on. But this last time it is not wanting to correct itself. I have to been to several chiropractors and physical therapists, relieving some of the pain but the hike is still there. I have all the issues you have mentioned, I’m always standing on my right leg and my left leg is slightly longer than the right. Now I still weight lift all the time. Which would of these exercises would you recommend the best for someone who works up to 13 hrs a day and doesn’t really have the time to do all of these?

    1. Hi Baltazar,

      The best exercise is the one that your body responds to the most and makes the most difference.

      To find out which one is the best, you will have to try them all at least for a couple of weeks to see which one you really need to focus on.

      Since your tilt self corrects usually, I would focus more on the strengthening exercises and less on stretching/releasing.


  6. Hi Mark,
    I have degenerative disc and spinal stenosis on L5-S1. I have had a discectomy and multiple steroid shots to different locations (disc, facets joint). So I know I am facing an uphill battle. I have recently noticed that I now have a lateral pelivic tilt on my right side (right side hiking up). Increased pain on my right side seems to have coincided with this condition. I am going to start a program using your exercises above and am looking forward to some relief. My question is about chiropractic care. Would it be beneficial to have some chiropractice adjustment done at the same time? My research on pelvic tilts brings up a ton on chiropractic adjustments too. Just curious as to your thoughts. Thanks, Siggy

    1. Hey Siggy,

      I love chiropractors as much as I love Physios, massage therapists and all the other health practitioners out there who deal with the body.

      Seeing them PLUS doing exercises will take you very far.


  7. Hi Mark
    Thanks for your post. When I walk , the right side of my body is always ahead of the left. When i stand in the mirror, my right waist line is higher than the left. I therefore went to have some X-ray of my pelvis and vertebra but every thing looks fine. Please help me. Am desperate because this problem has been there for years. My only hope was the physiotherapist but with the results of the X-ray results he couldn’t offer me any help.

  8. Hi Mark,
    First I’d like to thank you very much for this detailed information! I have had a high right hip since I was a child and have been struggling to find a solution from physios for many years. I’m 64 now. One question I have is about the 90/90 hip shift. Can you give me a link to photos or a video that is more detailed and is specifically for a high right hip please? I have looked on YouTube for videos but none are clear as to whether they are for a right or a left high hip. I don’t want to make things worse. I’m very grateful for all of your help! Thanks again.

    1. Hi Susan,

      Oh! Thanks for bringing this to my attention. I forgot to put a photo along with the instructions. (It’s quite a tricky exercise at first)

      Check this video out. It is essentially the same.


      1. Hi mark thanks for the video but i think iys for the left high hip because the man in the video have a left hip higher i think it called left aic pattern

  9. Hi Mark,

    I’ve been doing these exercise for a week now and I have a hip hike on the left side, so I’ve been doing the opposite side to the side mentioned above.

    The thing is I feel tightness on my left hamstring and glutes after these exercises, while my right side is weak on glutes and hamstring. And I have a smaller buttcheek/glutes on the right side than the left.

    Shouldn’t I strenghten my right glutes and hamstring to level my pelvis? Or am I doing everything correct?

    1. Hi Carl,

      The tightness you feel may be due to contracting and exercising those particular dormant muscles… which is good! Does it feel like the sensation you get after doing a lot of unaccustomed bouts of exercises ?

      You can also have a tight AND weak muscles on the right side. So eventually – you will need to strengthen the right side once the pelvis is balanced.


      1. Hi mark,
        I understand this more now, thanks for answering and explaining. And yes, I do get that sensation.

        I also have one more question. My left Hip Bursa is wider than my right one, It really looks uneven when i walk and my right side looks better. Will these exercise also help me align that?


        1. Hi Carl,

          I’m not sure if you meant to say “bursa”?

          If you are referring to the glute muscle on the side: assymetrical sustained positions of the pelvis can lead to uneven muscle sizes.


          1. Oh! I see.

            I think you mean the Greater trochanter. A bursa sits on this bony landmark.

            If the bone is structurally bigger, then there is not too much you can do to change this.

            However – if it appears larger because of the tilting, this may improve as the pelvis regains a neutral position.


  10. Hi Mark, my question is a right sided side plank a good exercise for lateral pelvic tilt. Since it would be working right glute medius and left adductor. However it may also strengthen the right ql? Be great to hear your opinion on this. Been doin these exercises for a month now and they have worked brilliantly so far.
    Many thanks.

    1. Hey Conor,

      Noticed you commented a few times.

      (My fault!) I’m a little bit behind on approving comments 🙂

      I’ve answered your questions in your earlier comments.


  11. This is a very comprehensive guide to fixing lateral pelvic tilt. Easily the most detailed. Trust me, I have looked everywhere. 😂 brilliant guide and definitely implementing this from today. I have been suffering with chronic lower back pain and after taking pictures again today I have a very obvious lateral pelvic tilt. Thank you for this.

  12. Hi Mark, great post. Was wondering if the side plank would be a good exercise for this on only the right side. Strengthening right glute medius and left adductor? Although does it also strengthen the right ql which might be a problem.
    Thanks Conor

  13. Hi Mark,
    Have been doin the exercises for a few weeks now and the have made a great difference. I was just wondering though is the side plank a good option to add to this. If you do a side plank on your right side this would strengthen right glutes medium and left adductor? Although it may strengthen right ql which is what I’m concerned about.
    Thanks Conor

  14. Hi Mark

    I have lateral tilt toward the right side and I can’t bend sideways to the left side.
    Please suggest me any exercise.


  15. Hey Mark!

    Excellent post, I’ve been scouring the internet for information on how to fix my lateral pelvic tilt and yours is the most comprehensive guide I’ve found that includes not only exercises, but stretching too! Well done.

    I’ll be implementing your plan next week and I have a heavy pelvic tilt (hip hike – L, hip drop – R), but am curious what other exercises you recommend folks with lateral pelvic tilt do. I’ve been weightlifting for the last two years, and have just decided to focus on correcting my lateral pelvic tilt but I’m curious if there are any weight lifting exercises I can work into my routine to continue maintaining strength. My fear is that because lateral pelvic tilt creates postural ripple effects across the whole body, I don’t want to hinder any progress made with fixing it by doing exercises that could have adverse effects… but I still would like a well rounded routine for my body.

    Should I just stick to the routine and avoid other lifting until I see progress, or do you have recommendations of “safe” lifts to add here. My thought was to focus on unilateral leg exercises and avoid arm work that could affect the trapezius muscles since those are the areas of my body most affected by my LPT.

    Thanks and I would love to update you on my progress in a month or so!

    1. Hello Megan,

      Thanks for the comment!

      I would be careful when adding weights to your leg exercises when trying to address your lateral pelvic tilt.

      The reason behind this: People with lateral pelvic tilt (generally speaking) can’t control their own body weight, let alone controlling their body PLUS weights.

      Suggestion: I would try to focus on the corrective exercises first.

      However – I do see where you are coming from. I would stick to perhaps to machine work (leg extension, hammy curls, hip abductor, hip adductor etc). It should be easier to maintain a more neutral pelvis in this seated position.

      You can do upper body exercises also, but perhaps stick to the sitting down ones. You may need to reduce weight to focus on symmetry.


  16. Hi, Mark, first of all, I thank you for the great material!

    I have a couple of questions, I’m not sure if you made a technical mistake or I just don’t understand, in 1.Releases
    b) glute medius

    in the picture you put the ball on the right side but in the text you say to put it on the left side (for a right hip hike, that’s what I have).

    Is the picture wrong or the text, it seems logical to put it on the right side?

    Also, at 2.Stretches, c)Tensor fascia lata, for a right hip hike shouldn’t the right leg be on the back, not the left?
    Same for 3. Activation exercises, c) leg lift, shouldn’t I be doing that with my right leg if I have right hip hike? Same goes for 4. Strenghening exercises – standing hip hitch, should I be dropping and lifting my right leg? Same for f) step down/up …

    I’m sorry, it just sounds more logical to me this way, but I’m not a specialist, I just need to get this fixed.

    Also, how do I keep my pelvis leveled, when the right side is always hiked?

    I’m sorry for being so full of questions, but no doctor really wants to help me so far, and I have this hip hiked for 10 years (I’m 25 now), not sure if it will ever be fixed…

    1. Hi Dannie,

      Thanks for the questions. I will answer them as best I can!

      Is the picture wrong or the text, it seems logical to put it on the right side?

      The picture is wrong. The text is correct. The left glute medius is the one you want to RELEASE when you have a RIGHT hip hike as it tight/overactive.

      Also, at 2.Stretches, c)Tensor fascia lata, for a right hip hike shouldn’t the right leg be on the back, not the left?

      You want to stretch your LEFT tensor fascia lata for a right hip hike as it is tight/overactive.

      Same for 3. Activation exercises, c) leg lift, shouldn’t I be doing that with my right leg if I have right hip hike?

      You want to strengthen/shorten your LEFT adductors for a right hip hike.

      Same goes for 4. Strenghening exercises – standing hip hitch, should I be dropping and lifting my right leg? Same for f) step down/up …

      You want to strengthen the right hip glute medius. So for a right hip hike, you want to drop the left leg to challenge the right leg.

      It sounds like you are thinking opposite to me?

      Please let me know if you need further clarification.


  17. Hey mark ! I’m having very bad lateral pelvic tilt and now i try to fix it. I want to ask about sleeping side. If my right hip hike should i sleep on the left side or the right side? im sleeping on the right side bcause its hard for me to breath when i sleep on the left side? Which side should i sleep to fix my uneven hips?
    **(My right hip more higher than my left hip)

    1. Hi Nurul,

      For a Right hip hike, I recommend sleeping on the Right side (right side down).

      Alternatively – you can sleep on your left side with a small rolled up towel in your waist crease on the bottom side.


  18. Great Post!!

    Quick question, while I do these exercises everyday to balance out my pelvis, would it be ok to do my strength training workout at the gym? For now i am thinking of focusing just on upper body until my pelvis is balance so that i can resume my lower body workouts…

    Also what cardio options are safe with this condition?

    please let me know what are your thoughts. Thanks.


    1. Hey Alec,

      It is fine to continue you gym workouts (as is with any form of cardio training) just as long as you are placing an emphasis on these above exercises.

      Just be mindful of the pelvis position as much as you comfortably can.


      1. Thank you for the quick response. I do have a chronic lateral tilt condition and feel a little better when I put a heel lift in my short leg.

        Can I use the heel lift and wean off it as I build strengthen in the weak muscles or should I avoid it totally ? Thanks again.

  19. Hi Mark,

    Thanks so much for this detailed information. It’s honestly the best tips I have found since trying to find answers about how to fix my hips.

    I have a question about sleeping on my side. Last night I tried really hard to sleep on my back the whole night and it was pretty miserable and I didn’t get great sleep. I have a left hip hike and prefer sleeping on my right side. I read above that you recommend rolling a towel up and putting it under the waist crease. Which side would I use the towel technique on?

    I’m also wondering if I could possibly sleep on my left side and do the towel technique. Is this something you’d recommend or should I continue to try to sleep only on my back? I am planning on investing in better pillows to help make sleeping on my back more comfortable, but in the meantime, I’d like to be able to sleep on my side at least a little.

    Thanks again for your help! I’m looking forward to implementing all your advice and tips.

    1. Hello Josie,

      If you are sleeping on your right side, the tendency is that your upper side (ie. the left) while hike upwards. By placing a small pillow/rolled towel underneath the right waist line, it may help with reducing the hike on the other side. (.. esp if your mattress is really soft!)

      Alternatively – you can also sleep on the left side to do the opposite of what your body is used to… But I would still recommend to keep the spine as neutral as possible.


  20. Hello!
    So I have been dealing with chronic sciatica that I have assumed was from a lingering herniated disc for 3 years now. The sciatica has been so bad I’ve practically avoided my right side completely. I was in extreme pain about a week ago and noticed my entire body was leaning forward and to the left. The lateral pelvic tilt was obvious. I went to the doctor and they just gave me steroids, then again to the ER because the pain and they did nothing. I started my own research and doing stretches and exercises and the pain has gone down tremendously. Now to my question, while the pain isn’t constant and lingering I’m constantly having to be on my feet walking on concrete all day. I’m trying to correct my posture but standing up and aligning my shoulders and hips with a straight spine send excruciating sciatica down my right leg. When I go to stretch all the muscles on the right side are super super tight. I’ll stand up 100% straight in 0 pain after stretching really good but after a few minutes of walking I literally feel the muscles tightening again and pulling my back to my left with sciatica every time I put weight on my right leg. Is this something that will work itself out with time and continued stretching? Or is me letting it get that tight just “taking two steps forward and three steps back” as far as progress goes? Sorry for the long comment, just literally no one has helped me with any of this and my insurance won’t cover chiro or PT without a referral that my doctors not wanting to give.

    By the way, I’m 26 yo male, 6 ft, approx 150 lbs

    1. Was told by my mother in law she’s seen me leaning for 2 years now. I don’t believe my disc is herniated anymore or at least not causing the pain. After stretching good I can straighten my legs and do all the movements I never could when I first hurt my disc.

    2. Hey Alex,

      Sounds like you have an impingement of one of your nerves in the right side of your lumbar spine. (You can google : Foraminal stenosis)

      This will cause you to lean AWAY from the site of pain (Eg. Left lateral flexion + Forward flexion) to free up the nerve.

      1. If you have a disc bulge and have already had cortisone injection, I would consider doing McKenzie Extensions:

      … BUT is must be PAIN-FREE and not cause issues down your leg.

      This will help re-absorb at least some of your disc material back into a better position where it is less likely to pinch that nerve.

      2. If you have degenerative changes in the joint where it causes the hole as to which your nerves exits your spine to decrease in size, I would try to stretch out that area as much as you comfortable can.

      I suggest doing these exercises listed here to start off with. Make sure you are not flaring up any pain.

      Once you regain the size of the “nerve hole”, then you can start to consider fixing the posture.


  21. Hi Conner! Thanks for this post. I have right hip hike, and I have had it for years!! When I was younger I use to do leg raises a lot, and I overworked the right side more than I did the left side which resulted in my imbalance. It took me a while to actually realize. I am in school and try to do stretches everyday to correct it, but sometimes my schedule is so busy I do not always have time.
    Would a SI Joint Belt be something I can substitute the days I am busy instead of working out?
    Also about how long does alignment actually take?

    1. Hi Kris,

      Not sure who Conner is, but I’ll assume you are asking me a question!

      SIJ belt is good for people with SIJ instability (ie. lax ligaments, poor muscular strength/control)

      It does not directly address a lateral pelvic tilt.

      Hope this helps.


  22. Hey Mark,

    Unbelievable helpful thank you so much! I had one query, my left hip is higher, my adductors and QL on the left side feel very tight as you said, but my gluteus medius on the left side feels very tight also. So I’m hesitant about stretching my right gluteus medius which feels very loose and elongated already, I’m really confused and would sincerely appreciate your thoughts. Thank you!

  23. Hi Mark,
    Would you recommend stretching the weaker side. For example after doing the strengthening exercises for the left adductor, the adductor feels tight the next day. Would you stretch it the or not? Thanks

  24. I’ve seen chiropractors and physical therapists who have done nothing but measure my legs and turn me away when I’ve told them about this problem! Always leaning to my left, and it’s prevented me from squatting for over a year! I’ve spent countless hours researching for solutions, but this is the first time I’ve seen something so well articulated and USEFUL! I’m trying to go to bed but this post got me so pumped for the gym tomorrow because I feel as though there is some hope. Thank you!!

  25. Hi, Mark…is it true you can not have a lateral pelvic tilt/rotation…without having an anterior pelvic tilt or hyperlordosis? (Meaning can a leg really drop without being forward) …I ask because I have been treated by 4 physical therapist with fruitless results…they all seemed to have missed or ignored that I had a pretty significant lateral pelvic tilt with a posture that very much resembles the skeleton above only that I also have a leaning head that moves away from low shoulder as well…consequently you can imagine what pulling on bands trying to strengthen muscles etc., was like when you look like the skeleton above…needless to say it never helped no matter how faithful I was at the exercises and trying to practice great posture..many times making things tighter…so on to question…I would presume based on the looks of the above skeleton one would want to correct this posture before any others…is this correct? At what point do you start the others? I mean until the shoulders are even and the head is sitting in the right spot how could one retract head or pull on bands For shoulders? And…at what point would you start strengthening same muscles for both sides or does this ever happen? Your help is very much appreciated….HANDS DOWN BEST WEBSITE AND BEST HELP I HAVE RECEIVED…so Thank you so much for what you do…I have spent thousands and seen plenty of professionals and didn’t get 1/4 the help I have gotten visiting your site…been thru a lot on this issue…you wouldn’t believe….Thank you!

    1. Hey Crystal,

      You can have a lateral pelvic tilt without APT/hyperlordosis.

      In terms of your question about where to start… You can start anywhere really, however, you will gain more if your pelvis/spine and head are all in the correct alignment. Otherwise – you will be fixing your posture in relation to a misaligned foundation.


  26. Very clear and gives the guidelines to treat the imbalances. How do you convince the patients about their daily habits of years being the culprit? What type of functional limitation the patient present with? QL pain, coccydynia, PF pain, flat feet. The patient is always interested in getting the immediate functional component sorted. Once that done the rehabilitation goes for a toss.

    1. Hi Utpal,

      Convincing a patient to do the exercises is half the battle.

      Changing bad habits can take a long time to break! Some studies show that it takes more than 66 days to start to change a formed habit.

      The main thing that I focus on is their meaningful task. As in – what activity is it that they can’t do because of this postural issue.


  27. In your example, you’re showing a right sided hip hike, and a right sided dropped shoulder.

    – I am certain I have a left sided dropped shoulder
    – I feel like I have hip-hike on my right side

    Is that possible?

    I feel a pretty big side-to-side imbalance, but have been compensating so long I have a hard time determining which muscles on which sides

    Pain presenting as

    Left side: serratus anterior region (most significant)

    Right side: Tight traps / chest, hip and back of knee

    Any thoughts? Been following your site and working through for several months. Been helping, but any other tips would be much appreciated.

    1. Hey Dan,

      Yes – you can have a Right hip hike AND have a lower left shoulder.

      This will probably mean you have some sort of over compensatory pattern which may involve your torso being rotated/tilted.

      Did you want to post a picture of your posture?


      1. Took a few. I’m at my computer all day (use a standing desk), so tried to approximate that posture in some.



        1. Looks like left shoulder is higher to me…the right shoulder looks like the one that is dropped…and head/neck have had to move to left to avoid resting on an angle.

        2. Hey Dan,

          It’s a bit hard to see (and it’s slightly diff in each photo) but it looks like your tilting towards the right around the upper lumbar region, however, it also seems like your right shoulder is more protracted.

          In this position, it is forcing your left serratus anterior and right upper trap/rhomboids to work hard to hold your arms up. (esp. if you are on the computer all day.

          I would stretch the right quadratus lumborum and work on the rounded shoulders.


          1. Thank you! I will continue working with the tips you’ve provided. I have made a number of lifestyle type adjustments and have been working at it for about 6-8 months now. Understand fixing these learned issues is a long process!

            I have tried some PT, but find that most focus on treating the symptoms as opposed to working towards a fix. It’s a shot in the dark, but anyone in the Tampa, FL area you recommend for some personalized help/training?

            Thanks again,


          2. Hey Dan,

            Treating the symptoms in the initial stages is fine to do, but eventually, the root cause of your issue needs to be addressed!

            I unfortunately do not know anyone in Tampa 🙁


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