Lateral pelvic tilt (Uneven hips)

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 one waist height is lower than the other side. (Hip drop)

It is also known as having uneven hips.

How do I know if I have uneven hips?

a) Whilst standing: (Static)

Instructions:

  • 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.

Results: 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

Instructions:

  • 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.

Results: 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.



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Why is it a bad thing?

A Lateral pelvic tilt can lead to a whole range of other postural issues such as:

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

Summary:

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

b) Sub-optimal habits:

Answer these questions:

  • 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 (.. but not always!).

How to measure the length of your legs:

Results: If these lengths are significantly different between the legs, then you may have a leg length discrepancy.

(Alternatively – you can get a CT scan to measure it.)

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 FreeDigitalPhotos.net


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.



*** READ THIS ***

I will be explaining the following exercises in terms of fixing a Right sided lateral pelvic tilt (Right hip hike).

If you have a LEFT sided tilt, then do the exact same exercises but on the opposite side mentioned.


1. Releases

a) Quadratus Lumborum  (Right side)

Instructions:

  • Place a massage ball directly on the right Quadratus lumborum.
  • 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  (Left side)

Instructions:

  • Place a massage ball directly on the left Glute medius/Tensor fascia latae.
  • 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  (Right side)

Instructions:

  • Place a foam roller directly underneath the Right Adductors.
  • 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  (Right side)

Instructions:

  • 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  (Left side)

Instructions:

  • 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 latae  (Left side)

Instructions:

  • 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  (Right side)

Instructions:

  • 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

Instructions:

  • Sit tall on a chair.
  • Lean slightly towards the right side.
    • (Feel free to use your hands to balance if required.)
  • Lift your left buttock off the chair.
  • Aim to feel your left lower back muscles activate.
  • Hold contraction for 3-5 seconds.
  • Repeat 10 times.

b) Leg lift (Right side)

Muscle: Glute medius/TFL

Instructions:

  • Lie on your left side with your upper leg straight. (see above)
  • Elongate your right leg by pushing your foot away from you.
  • 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

Instructions:

  • 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.
    • Make sure that you do not rotate the pelvis.
  • 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 on both legs to work together to achieve a more neutral pelvis.


a) 90/90 Hip shift

Instructions:

  • 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 (Right side up)

Instructions:

  • 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  (Stand on Right side)

Instructions:

  • 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)  (Right side on step)

Instructions:

  • Stand sideways with your right leg on the edge of a step.
  • Keep your stance leg 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

Instructions:

  • 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 meter 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  (Stand on Right side)

Instructions:

  • 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  (Right side on step)

Instructions:

  • 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.
    • The right knee should bend as you do this.
  • Do not touch the ground.
    • Let it hover ~1cm above the ground.
  • Return to the starting position.
  • Repeat 10 times.
  • Progression: Go slower!

g) Side plank with upper leg lift (Right side up)

Instructions:

  • Assume the side plank position with the left side down.
  • Ensure that you keep your left lower torso muscles engaged.
    • Think about using the muscles that would crunch your body towards the left.
  • Elongate your right leg by pushing it away from you.
    • (This should pull the right side of the pelvis towards your feet)
  • Whilst keeping your pelvis still, lift up your right leg.
    • Make sure you feel your right glute muscle contract.
  • Hold this position for as long as you can maintain good technique.

5. Improve your function

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

a) Sitting:

Distribute your weight evenly between both buttocks.

Do not lean to one side!

For more information: How to position your pelvis properly.

b) Standing:

Distribute your weight evenly between both feet.

Do not lean to one side!

If you are not sure if you stand evenly, you can check it by standing on 2 separate scales (1 for each leg).

If you are evenly distribute your weight, 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 your uneven hips in the following:

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

6. Fixing bad habits

“So… I just have to do exercises for my lateral pelvic tilt, and I’ll be all fixed?”

No!

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
  • Always sleeping on the same side
    • (Tip: Try placing a small rolled up towel under the waist crease to prevent the pelvis from tilting.)
  • Holding baby on side of hip

7. Fix your Scoliosis

This image has an empty alt attribute; its file name is types-of-scoliosis.jpg

It is very common to have a degree of Scoliosis with your Lateral pelvic tilt.

If you would like to know how to address this issue, feel free to check out this post: Scoliosis Exercises – Improve your alignment.


 What to do next…

1. Any questions?… Leave me a comment down below.

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

About

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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614 thoughts on “Lateral pelvic tilt (Uneven hips)

  1. Hi Mark,

    If I have a right lateral pelvic shift (hips shifted to the right, crooked back so to speak), What do I need to strengthen?

    Br. Samuli

    1. Hi Samuli,

      You can strengthen the right glute abductors and left adductors, and loosen up the right adductors and left abductors.

      On top of this – single leg exercises on the leg side to encourage weight bearing.

      Mark

  2. Hi Mark, thank you for another comprehensive post, it’s so easy to follow.

    I have righ hip hike and left hip drop but at the same time I was told that my pelvis is alto rotated , left is forward and right is back.

    Would exercise on this post should help me?

    Also how long does it take to see results? I have been doing exercises for a week and have not seen changes yet.

    1. Hey Anna,

      If you have a rotated pelvis, check out this blog post:

      How to Fix a Rotated Pelvis.

      Persist with the exercises! If you are struggling, you might find better results addressing the rotation first.

      Mark

  3. Hi Mark,
    This post regarding pelvic tilt is so helpful!! I have a lateral pelvic tilt with right side hiked. QL on the right always feels tight like it needs releasing, as well as right adductors, as well as right hamstring. However, it is also my right glute med that feels really really tight and angry, and super sensitive to release work.
    My question is: would it work to follow your program as it is, with the exception of swapping your suggested work for a tight left glute med to my right glute?
    Thanks, Carolina

    1. Hi Carolina,

      If you have a right hip hike, the glute med on that right side should be in a more relatively lengthened position as compared to the left side.

      If you feel more “tightness” in the area, you may be describing “tension” as opposed to tightness.

      Think of a elastic band. Stretch the rubber band. Now, from here, stretch it even more. Is this band “tight” or is that there is just a whole lot of tension going through it?

      Mark

  4. Hi Mark. So because of my scolisos my right hip is hiked and no amount of phyiscal therapy or chiropractic adjustments have seemed to helped. Im 4 months into phyisical therapy and chiropractic and it’s only gotten worse. I can’t even walk for 10 minutes without my lower back killing me and and have a feeling of collapsing. I’m getting a heel lift on Monday it I don’t think it will do much. Do you think I need surgery at this point? I’m only 28 years old by the way.

    1. Hey Allen,

      It is extremely rare for surgery to be absolutely required.

      If physical therapy and chiro isn’t helping, it might be time to focus on other causes of your symptoms.

      It would be best to discuss this with your health practitioner. Try a different approach.

      There is no point doing the same thing and expecting a different result.

      Mark

      1. Hi Mark. I was wondering if I could possibly talk to you personally. I’m at the point now where I don’t have a job, no insurance and I can’t even walk for 10 minites. Could you help me with some basic excercises to help strengthen my back so that I can do something to actually progress ? I know it’s an unusual request but I have literally $0 right now and I’m desperate. Thanks Mark

          1. What core excersises can I do to help strengthen my lower back and back in general can I do in a seated position? It’s hard for me to get on the floor. I recently picked up partial crunches as I can actually do them. Do you recommend these to help strengthen the back and core ?

          2. Thank you for the excercises. Would it possibly to talk to you personally through Facebook? I just have a few questions for you and can’t currently see a physical therapist. It would be greatly appreciated.

          3. Hey Christopher,

            That might be hard for me.

            I have a thousands of back logged private messages on Facebook and have had to stop responding to the vast majority of them (otherwise I wouldn’t have any time do work on the blog!)

            Through the comments is the best way to ensure that you get a reply.

            Mark

  5. I have had a lateral pelvic shift for a year now. Right hip sits higher, however my left leg is shorter (no leg length discrepancy). I had surgery 3 months ago for herniated disc at L3-4, but shift didn’t correct itself. PT is not helping, and I’m unsure which exercises/side to focus on since shorter leg is opposite hip hike?

  6. Hello Mark

    Thank you for giving us good idea about posture correction.
    I did excercise for lateral pelvic tilt. But as I progress I am facing some serious problems. Please advice. I will explain my scenario below.

    Few years back I injured my left ankle while playing basketball. It turned out to be a ligament tear on lateral aspect of ankle. It was only a clinical diagnosis and no scans were done to confirm it. I wore a below knee POP cast for around 1month time. Ankle rehab excercise were advised but couldn’t follow it properly. After doing for few days I regained somewhat function of ankle , but no complete. I immediately started playing basketball with this half functioning ankle eventhough I had pain and minimal swelling.

    It’s been 5 years now. Eventually due to more weight bearing onto my right leg, My pelvis seems to be tilted laterally toward left. There is a hip hike on left side. And almost all the features of pelvic tilt given above are there for me now. I’m afraid there is some torso twist and hunch back also. I had an hyperlorsosis even before I had ankle injury. Now after reading the post I started doing the correction excercises. I did for 1 week and now all of a sudden I feel a suffocation in upper chest close to neck. Feels like my upper body is getting compressed top to bottom. It’s more prominent when I sit on chair. I fell dizzy when sitting in chair for long time due to this feeling. I feel a strain in mid spine region like something is stuck. Is this the body trying to become normal or something else. Kindly advice.

    1. Hi Kenneth,

      If exercises are causing that reaction, I would recommend to stop and see if you can find the exact exercises that might be causing it all.

      Here are 3 potential explanations that I can think of:

      1. Your torso might be used to having a lateral pelvic tilt. In this case – slowly and gently go through the exercises. Small changes will be better than drastic changes here.

      2. You might need to work on another area before addressing the lateral pelvic tilt. You mentioned other postural deviations which might be impacting the exercises. (eg. the torso, ankle, hyperlordosis)

      3. Too much exercises in such a short time. You may have pushed yourself more than what the body was ready for. Slow it down, cut back the intensity. Don’t force anything.

      If in doubt – I would consider getting assessed by a health practitioner to make sure you are on the right way.

      Mark

  7. Hi Mark!

    I just want to first say how amazing the work you do is and how inspiring it is to an aspiring PT like myself!

    I have a right hip hike and left rotated pelvis. Now, I tackled both issues relatively at the same time yet focused on the lateral tilt as per your responses to other comments. Now it seems like my left pelvis is almost more rotated, yet the right hip hike has improved dramatically. I would just like some help on which exercises to focus on to correct both issues simultaneously.

    Thanks again for everything

    Alex

    1. Hey Alex,

      I would take out these 2 exercises:

      1. 9090 hip shift
      2. Knee to Knee.

      These will tend to rotate the pelvis to the right side.

      Every other exercises will be fine to continue 🙂

      Mark

  8. Hi mark! Great page. I think I have a right lateral pelvic tilt (right hip is higher) but I tend to jut my hip to the left when I hold a baby and when not standing up straight I preferentially just my hip to the left. Does that make sense or is it likely rotated or some other kind of alignment?

    1. Hey Beth,

      It is possible to have a right hip hike in standing, but then prefer to hip hike the left side when carrying your baby.

      There may be some rotation as well, but what you are describing is more so a lateral pelvic tilt.

      Mark

  9. Hi Mark,I have a question regarding if a lateral pelvic tilt can cause tailbone pain,glute pain,pelvic pain that comes and goes with accompanying spasms I’d appreciate the feedback please and thank you.

    1. Hey there Isabel,

      It is quite possible that a lateral pelvic tilt may be contributing to your symptoms. (But so could a lot of other things!)

      You can try these exercises and see if it helps your symptoms, but realistically I feel you might need further assessment to find the root cause of your issue.

      Mark

      1. My doctor said me that I have lateral pelvic tilt due to Atlas bone imbalance ,means central nervous system .can I fix it permanently by this exercise

  10. Hi Mark, I am trading for a marathon in November and have noticed I have a hop drop. If I start to do these exercises how long will it take to see a) an improvement and b) complete recovery. Thank you for your article and time.

  11. I shattered the left side of my pelvis in 2001, and it was repaired surgically with no pain now. However the incision and infection i obtained in the incision while in the hospital left my left gluteus medius very weak (i still can barely hike my left hip when not cheating with other muscles). I also am a master of compensating with other stronger muscles as i am an athletic person even now. I have some definite pelvic tilt and also some rotation from years of compensating for the gluteus medius weakness.

    – Can a pelvic tilt make it appear as if one leg is shorter than the other when this is not the case? The surgeon who repaired the hip said there was no actual length descrepcency, but a physical therapist told me later that my injured side is a little shorter.

    1. Hey Erik,

      If you have a weak left glute med, it is more likely that you have a left hip hike.

      If the left hip is raised, then this will naturally “pull up” the left leg . This can give the illusion of having a shorter left leg.

      Mark

  12. I was going to physical therapy for a lateral pelvic tilt (my right hip is significantly higher than my left), and I was assigned a few at-home exercises to partake in:
    1. 90-90 supported hip lift with hemibridge
    2. Right sidelying respiratory left adductor pull back
    3. Left sidelying resisted right glute max.
    At first I noticed a positive difference in my posture, but after a couple of weeks doing the exercises, I have found that my right hip is now pushed forward rather than even with my other hip. It’s more noticeable after I have completed the exercise routine set by my physical therapist. I notice it in my gait that my right leg takes longer strides than my left, and when naturally standing, my right leg is “more forward” than my left. It’s not painful, but its uncomfortable and I feel as if I’ve backtracked.I’m no longer seeing the Physical therapist because my insurance only approved so many appointments. I’m curious as to whether or not these exercises should stop, or maybe there’s something I could possibly use in conjunction with them to assist in my therapy and recovery. Any suggestions or input is appreciated.Thanks!Rebekah

    1. Hi Rebekah,

      Sounds like your physical therapist is trained in the PRI approach.

      The said exercises will rotate the pelvis towards the left side. This might explain why your right hip is now more forwards.

      You can try adding the exercises mentioned on this blog post to see if that helps too.

      Mark

  13. Hi Mark , I did the test and my right hip is slightly higher than the left , however it’s my right knee that has started to internally rotate giving it the valgus look.
    My biggest problem is constant right lower back pain kind of feeling like something is out of place and tight ; when I try to crack my lower back by rotating to the left it feels like something is stuck ( on the right side ). Also recently I noticed my right knee is rotating inward and also my feet feels different to stand on . I suspected I have lateral pelvic tilt but it doesn’t make sense why my right knee is rotating inward if the right hip is higher . ( my legs are same length , i started having this pain about 2 years ago following a Thai massage )

    1. Hi Mark,
      Thanks this is helpful! I am 28 year old male and have been confirmed to have a lateral pelvic tilt- my right side hikes up. I also get some pain in my knees and foot- is this probably the reason? I also have been diagnosed with wear and tear of my sacroiliac joint on the right side- could this be caused by years of a pelvic hike on the right side putting pressure on my pelvis? And which of the exercises would you recommend?
      Many thanks! Steve

      1. Hey Steve,

        If the lateral pelvic tilt has led to your said issues, then all of the exercises mention on the blog post will certainly help!

        If those areas are quite painful, you might need to focus on doing isolated exercises for them first.

        Mark

  14. Hi Mark,
    Please help, I have lower right hip with shorter right leg. What is that problem and what muscle should I work on? Thanks.

    1. Hi Brian,

      If you have a Right hip hike with a structural short right leg, then you should do the exercises for a Right lateral pelvic tilt (hip hike on right side).

      If the true leg length discrepancy is significant, I would consider using a heel insert.

      Mark

      1. Hi Mark, love your website and appreciate all the information there. I would like your advice if possible and apologize for my english level… I have pelvis and lower back pain and am in the process of being diagnosed. My phisiotherapist noticed that my pelvis tilts to the right and my right side pelvis is lower than the left one. Also, when lying on the back with legs bent, my left knee is higher. She succeeded on showing this to me. And when we put something a little higher then 1 cm under my right leg it seemed to straighten the whole posture. She recommended I go to walking lab, I did so. still haven’t received the analysis full results, but the phisical measure with meter of leg lengh discrepancy by both walking lab manager and ortoped showed there is no difference. Walking lab manager said it seemed like i would need to use some lifting. And the ortoped said that according to previous mri of pelvis and lower back it looks like i have osteopenia and thought it had to do with my pain. 2 doctors before him who saw the mri didn’t say anything about osteopenia. I dont know how to understand my situation.. . Can legs be at different height though meter measure shows they have the same length? How can osteopenia be related to this? I would like to hear any suggestion you may have related the subject. Thanks a lot. Meytal

      2. Hi Mark,
        I am happy that I have found your page. I am 49 and and because of bending/leaning/bracing myself improperly at work for 30+ years I look like your example picture at the top of your page. Even worse, my left shoulder has been up and tight for so long it has affected so many things. I get dizziness, light headed, imbalance, and a drunkenness feeling. Trying to level myself for years has been a difficult, miserable, daily challenge. Chiropractors have kept me aligned but it doesn’t “fix” my problem. Your page looks more useful than any I have come across. I have started your methods today. Fingers crossed, I hope this works. I will definitely follow up. Thank you!

        1. Hi mark my whole right body is rotated forward and right side foot is pronated and right side leg is also internally rotated whereas my spine is moved towards left slightly..dont know what should be done please guide me

  15. Great website btw. A quick question please. If I am pulled into a lateral shift of the hips to the left (i.e. with left hip higher) when I posterior tilt my hips, what muscles do I need to stretch?

    1. Hey Jonathan,

      If you have a posterior pelvic tilt + Left lateral pelvic SHIFT cause by muscular tightness, then you will need to stretch the: (generally speaking)
      – Left adductors
      – Left QL (and possibly the other muscles between the ribs and pelvis)
      – Right abductors
      – both hamstrings and lower abdominals (for posterior pelvic tilt)

      Mark

        1. Hey Samuli,

          A lateral shift is different to a tilt, but can occur together.

          I might need to put a blog post on lateral pelvic shift soon!

          Thanks for the idea.

          Mark

  16. Hey Mark,
    I’ve had recurring lowerback pain since I was 17 (it started as right lower back pain). Since I was 13 I’ve felt that I carry more of my weight on my right leg. Doing physiotherapy and stretches has helped a lot, but for the last 5 months I’ve had lots of pain in my left lower back and left glute. I’ve been told my left shoulder is higher than the right.

    I went to the physiotherapist 4 months ago and it has helped a lot, and he told me that my legs were the same length and that my uneven hips were causing the pain. He also said that exercise (he told me to work my abs and left glute specifically) and stretching should fix it. Ive been doing both everyday for 4 months.

    A couple of days ago I went to a chiropractor to see if he could speed things up, he looked at an x-ray of my hips (I could tell clearly my right hip is lower) and said that I should use an insert on my right shoe to compensate the 1 cm discrepancy in leg length.

    I think both of them are helping me, since I feel better after visiting both, but I dont know who to listen to. Should I use the insert? If the physio is right, and it’s just uneven hips, will it make things worse?

    Thanks!

    1. I forgot to mention, I’ve been told by a doctor who viewed an x-ray of my hips that my left hip is rotated inwards, so my left thigh is more forward. I’m 21, can I fix these things with exercise and stretching alone?

      Again, thanks a lot for the content!

    2. Hello Nicolas,

      If you do not have a significant leg length discrepancy, I would not use the shoe insert to begin with.

      If you have uneven hips and equal length, you just need to balance out the muscular pulls.

      Mark

      1. Thanks a lot for the response!

        My physiotherapist said I could try using the insert for a while, and when my left hip returns to neutral position it will feel awkward to have it on. However, I believe using the insert could make my progress slower.
        On the other hand, the chiro says that he would be a scammer if I went to him for an adjustment and then not use it, because my back would go back to a bad position.
        Is it possible to use an insert for a while, sort of like a crutch?

        Thanks again,
        Nicolas

        1. Hi Nicolas,

          You can give it a try.

          But keep in mind that your corrections will all be based on wearing that orthotic.

          Once you take it off, it’ll cause changes throughout the posture.

          Mark

  17. Hi Mark,

    I’ve had tight hips and weak abductors for many years. It has just now gotten to the point where my daily life is affected. My entire body feels like it’s being pulled to the right. I favor my right leg when I stand and lean to the right with my hips. I push my right hip down in my car and lean to the right when I drive and at my desk.

    The last few YEARS I’ve always had my shirts kind of fit a little differently. Almost like one portion of my body was bigger than the other. I could never put a finger on it till now. My right shoulder is dipped a bit and actually sits differently than my left.

    I pronate my right foot more than my left as well. I’ve seen a sports medicine doctor and he’ll adjust me and tell me to roll certain muscle areas. At this point, I feel like it has progressed too far for that to make any difference.

    This has been getting worse over the course of the last year, feeling pretty helpless. Would you recommend I go back to the sports medicine doctor and really focus on the movements he recommends? I feel somewhat better now that I have connected all the dots.

    If it helps at all, I used to wear shoe inserts for arch support but lost them both many years ago.

    Any advice would be AMAZING, I have no one to talk to about all this and feel like I’m going insane.

      1. Hi bro ,,I have left shoulder is up ,,and I see that my left knee is rotated inward and give me look like onek knee ,,so I am confused that which adductor muscle I have to stretch left or right ..pls help me …I have also l5 s1 slip disc..and this lateral pelvic tilt

  18. Hi there mark, I am not sure whether I have anterior pelvic tilt or lateeal lelvic tilt, at the moment my left side seems always slouched and I constantly lean to that maybe due to bad sleeping positions. Everytime I move my left foot up I constantly hear a click and my psoas is always tight on the left. I am off balance most of the time and I do have a protruding stomach. Could you advise me if these exercises will benefit me or the anterior pelvic ones.

    1. Hi Omar,

      To determine which exercises you should do, I recommend looking at the tests in the blog post to see what kind of pelvis position you have.

      Protruding stomach may be due to an anterior pelvic tilt.

      Mark

      1. Thank you for the reply, even though I have viewed both posts about tests I am still confused and still find it hard to determine which problem I have. Could recommend any suggestions, should I try both exercises

  19. Hi Mark,

    This is some really great information. I’m really happy I stumbled on it tonight.

    I’ve dealt with imbalance issues for about 8 years now, which spiraled out of control after starting to work office jobs about 7 years back. I’ve seen countless specialists, none of which seem to really care to address what the actual cause of my issues are. I actually got to the point of completely giving up, but have recently enthused myself to continue my search for a pain free life. I feel off balance sitting, standing, walking, running..etc. and no matter what general stretches I do I can’t seem to figure it all out.

    Based on the information you’ve provided (and my suspicions that led me to your page tonight) I’m quite confident I have a lateral pelvic tilt, where my left side is higher and my pelvis is shifted forward to the left. Although I may have other stuff going on related to past injuries, I just wanted to list a few symptoms to see if you think your exercises/stretches would help me, and if you may have anything else to add specific to me. Sorry for writing such a long comment, lol.

    My main issues are crazy pain/numbness on the right side of my neck after activities like playing b-ball and regularly throughout the day, my left arm doesn’t feel like it’s set in properly (i.e. I’m unable to perform simple weightlifting exercises or even to reach out both arms in front without feeling ‘gunk’ in my shoulders). My right pelvis also shoots out backwards- if I run my hands down my lower back down over my pelvis towards my glutes there’s a big bone pushing out on the right side. Also doesn’t feel like my right foot connects with the ground well (I previously had a bad patch of plantars warts for a couple years, years back, on my right foot) and when I sit my right sit bone is shifted to where I can only sit on my left sit bone at work now. I’ve done the opposite of the instructions you posted above since I think my example is for the other leg, and a lot of it makes sense to me. The stretches feel good, activating my lower back on the right feels like something that hasn’t happened in a long time…etc.

    Sorry again for the long message, but I hope if you have some time you’ll be able to read and give me your advice. Even if not, thanks very much for taking he time to put this information online.

    Ryan

    1. Hey Ryan,

      Sounds like you have a left hip hike + Right rotated pelvis in the standing position.

      As your pelvis is the foundation as to what the rest of your posture is based on, this can cause a domino effect throughout the whole body.

      Pain/numbness in the neck can possibly mean a nerve is being involved. If the issue is only on that side (and given your lateral pelvic tilt), you may have Scoliosis, uneven shoulders and/or a tilted head that may be placing more stress in that right area specifically. These issues can also influence your left shoulder girdle position.

      If you can’t connect your right foot with the ground, you might be favoring that left side. You can check this is you stand on 2 weighing scales.

      I would start addressing the pelvis first , but I feel you probably need to be addressing other areas of your body eventually too.

      Mark

  20. Hi mark.
    Left hip height and left shoulder height. Does this make sense?
    when i walk my right knee moves inward !
    I think I have a high left side with right pelvic rotation.
    What sould i do?

    1. Hey Djon,

      If you have a left hip hike which directly impacts the shoulder position, then correcting the lateral pelvic tilt will help.

      Mark

  21. hey! mark do you think it will be more beneficial to do this routine on both sides just incase one gets weaker as one gets stronger or that will be counter productive i was to do it to both sides from the releases to stretches to excersizes

    1. Hey Ali,

      You eventually want to be doing both sides.

      Perhaps focus more so on the muscles that will help balance your pelvis out.

      Mark

      1. do you mean i can do both but maybe do a bit extra on the weaker side?. reason is i powerlift so i want to do the best i can to correct what i can so i can train correctly.

        1. Yes – Or you can do both sides, but make sure you are doing equal amounts. (this means the weaker side is relatively doing extra work)

          Mark

          1. so if i do both sides. should i also include the stretches on both sides or is it best to just do the exercises on both side but the stretches only for the side that needs to be stretched

  22. Hi Mark, I enjoyed reading your articles on pelvic tilt and pelvic rotation. Thank you for your thoroughness!

    Question: I’ve been having left knee pain (runners knee) for a couples years and hadn’t been able to find the root cause. After reading your articles, it appears I have a left rotated pelvis (belly button and pelvis angle towards my left) and a right side hip hike. So, my right hip seems to sit more forward and higher than my left hip. I’m confused about how to proceed as the stretches and exercises for these seem to oppose each other. Any guidance would be much appreciated!

    1. Hey Mike,

      I would get the specific area treated first. It is also very important to know exactly where it is hurting (and what structures are involved).

      After this – you will need to determine which part of your running mechanics is causing your pain. (eg. is it the initial contact, mid stance, toe off). This will help you be more specific with your exercises.

      Then you will need to see how your pelvis is affecting the running mechanics at this particular point in your run.

      If you have a right lateral pelvic tilt + Left pelvic rotation, you can start addressing either one really.

      Is your pain more on the OUTSIDE of your left knee under the knee cap?

      Mark

      1. Thanks for the reply Mark. I was diagnosed with Patellofemoral Pain Syndrome. The pain is under the kneecap and occurs in the mid stance into the push off stage. I have noticed that when running my left foot turns inward slightly. I’ve been able to keep the pain mostly at bay through glute and abductor strengthening exercises, but once I increase my activity level with running and biking it flares up more. So, now i’m curious how pelvic tilt and rotation may play into this. I had always noted that my right hip bone sticks out to the side more than my left and after reading your articles is when I noticed the tilt and rotation. I had my wife attempt to measure my leg lengths from the ASIS to the medial malleolus. The right leg was about a half inch longer (although I know there is plenty of room for error in leg length measuring).

        What I meant by opposing exercises was that the right hip hike seemed to indicate a weak right glute medius, while the left rotation indicated a tight right glute medius. So I wasn’t sure whether to stretch or strengthen? (same with the adductors).

        Thanks so much!

  23. Hi Mark,

    Amazing article !!!

    Thanks for putting every fine details for everyone!!
    i have developed lot of issues like.. left hip is high.. left shoulder is down.. backbone curve is gone and its almost flat.. neck is tilted forward and i am not able to do any exercise because my lip hip always hurts.. it hurts at sit bone alot and when i sit in lotus pose my left leg is so stiff it doesnt go even half way down.. also when i lie on ground and try to bring my knee to my chest for a stretch i cant do it because of pain and also knee never comes in direction of chest and it turns outwards.. what should i do for this left leg because of this i am not able to do any other exercises. on right leg i am good… i can feel stretches without pain.. but left hip hurts almost in every direction..

    please help 🙁

  24. Hi Mark,

    Is it possible to have a both a lateral pelvic tilt and a rotated pelvis??

    A combination of these conditions is what I seem to have but I’m not sure it’s possible.

  25. Hi Mark,

    I’ve been feeling tenderness in my left hip around the greater trochanter area. It feels like a tendon is being “caught” underneath there if that makes any sense. The sensation is exacerbated during exercises like kettlebell swings. I believe the source is a lateral pelvic tilt. Do these symptoms make any sense to you?

    Thanks,
    Omar

    1. Hey Omar,

      Definitely possible!

      You might have some gluteal tendon issue going on around the greater trochanter. This can be aggravated by having a lateral pelvic tilt for sure.

      If you lean more into the right leg when doing a kettle bell swing, does it feel any better in the left hip?

      Mark

  26. Hi Mark, awesome content as always! I have a right hip hike (tight right QL, weak right Glute Medius, etc) while I have a left rotated pelvis. Which one should I address first? (I’ve read your other article about the pelvis rotation, just wondering which exercises to start first). Thanks!

    1. Hi Vassi,

      You can start with either!

      Take the exercises as far as they can.

      Once you feel that you have reached your maximum benefit from them, start doing the exercises for the other postural deviation.

      Mark

  27. What exercises should I do if I have compensated trendelenburg. When I stand on my left leg my right hip raises up. But it is because I excessively lean on my stance/left leg. If I do the same exercises as you mentioned which would be the tight and weak muscles. I would think my stance side would need to strengthen my gluteus medius, but it feels very tight all of the time. Thank you in advance!

    1. Hi Victor,

      I would still recommend to strengthen that left gluteus medius. A weak muscle can still feel tight.

      Your Left QL is probably working really heard to get your torso over that left stance leg so make sure you release/stretch that.

      Mark

  28. Hey mark. so my left hip is higher and after doing some unilateral work iv noticed my right glute feels weaker not my left. is that odd? or is that common because for example i did single leg deadlifts to improve my glutes too but i felt way more off balance and weak on my right leg than my left and even split squats my left leg felt more balanced and stronger. im not sure if i should just strengthen both sides in general or stick to this. please would love a reply

    1. Hey Bob,

      The glute complex is what we refer to as being “tri-planar”.

      This means it functions in 3 different planes of the body.

      It is possible for the glute to be weak in one plane, yet strong in the other.

      This is what I think is happening with you.

      Hip extension is weak on your right side, but perhaps hip abduction is strong?

      If your goal is to fix your lateral pelvic tilt, I would stick with these exercises.

      If your goal is to get stronger in movements, then you will need to practice those exercises that you feel weaker on.

      Mark

  29. Hello

    Can you tell me which myofascial lines must release first with a foam roller in a right handed tennis player?

    Thanks

    1. Hello Sakis,

      It depends!

      Do you have any issues at the moment? Movement problems? Limitations?

      A big one would be the oblique slings as tennis involves a lot of rotation. (but – it really depends on what you are having issues with)

      Mark

      1. Thanks Mark for your reply.

        I have some pain in upper right neck and some pain sometimes in right scapula but these muscles is not tight the pain comes from somewhere else. In obliques i have pain with foam roller only in left side. What do you suggest me? How i start with foam roller?

  30. Hi Mark,

    I have the following issues that you address in your website:
    – I have a right hip hike of about an inch or so.
    – I have a left pelvis rotation.
    – I have scoliosis, (seems to me to be the thoracolumbar curve), with a right shoulder drop.
    – My *right* foot is flat.

    In addition I have a very flat back and weak psoas major and pectineus (assessed in person by a PT) and am currently working on these particular issues.

    So I have a lot of postural issues. Which one do you think I should try to address first? I’m starting to believe that they are caused by a true LLD. Will these exercises still address the problem?

    1. Hey Marty,

      If you feel everything is stemming from the leg length discrep, this is what you should be tackling first.

      You can consider getting a heel insert to make up the difference in leg length and see how your body responds to it.

      If all of your postural sways are due to this, this step alone should fix most of your issues.

      Mark

  31. Mark,

    First off, thank you for making these posts – they’re very helpful and give me hope. Quick question for you, would your suggested routine differ for someone who has a true LLD? My right hip is higher, it’s my dominant side and x-rays confirm the femur is also 1.78cm longer than my left.
    Thanks again for your posts,

    – A

    1. Hey A,

      You can still do the exercises mentioned on the post for a true leg length issue.

      I would focus on getting stronger in your single leg exercises like the lunge, staggered dead lift and step up/down as well.

      Mark

  32. Hello mark ,
    The past year I have been an emotional wreck with no quality of life. In July 2018 I had a microdisectomy 13mm broad pr protrusion L4 L5 S1 . Although I feel like I didn’t need the surgery yet it was my fault I didn’t do more research nor was guided correctly. 6 weeks after my surgery I developed a Cyst that was pressing on a nerve that caused me to severely tilt to the left I was stuck and was rushed to the hospital . It was 1 cm. After being on steroids the tilt got better the cyst went down but now Iam left with a slight lateral tilt. The doctor said give it time but it is now almost one year later and Iam now experiencing Hip pain , knee pain , and more sever and pressistant back pain. I’ve tried yoga , I’ve tried light weight and stretches and the tilt is still there. As time goes on I feel it may be getting worse. I am lost, and Iam having more problems and pain now than I did before the surgery, I completely ruined my life it feels like . Please if you have any advice or techniques it would really give me hope. Thank you

    1. Hey Natasha,

      The first thing you need to focus on is regaining full pain-free range of motion of your lumbar spine.

      This along will probably fix your tilt.

      What direction/s are you limited in? Bending to the right?

      Mark

    2. look at any imbalance you have in your body weak lats on one side can make a lot of problem in all your body the lats help stabilize thz spine also your oblique

  33. Hey Mark, I’ve made some great improvements in improving my lateral pelvic tilt (hip hike to the right and hip drop to the left), however, I’ve noticed the exercises are becoming less effective, and my pelvic tilt slightly returns, even though the muscles I’m working with these exercises seems to be getting stronger. In other words, I feel the effect of them less when I’m walking or sitting, and wondering if this is normal. Also, I have been able to fix my posture and I no longer favor one leg or side of my pelvis when I stand or sit, but I do still spend the majority of my time on my right side when I sleep (unconsciously). Few questions:

    Is there a greater issue, like scoliosis?

    If these exercises don’t help any longer, what should I resort to?

    Also, I’ve been going to the gym for about four years, and consequently, this has affected my training resulting in uneven muscle bulk and imbalances.

    What is a long-term solution, so that I can workout and keep a balanced posture?

    1. Hey Jordan,

      If you feel like you have reached the maximum amount of improvement with the exercises, it is time to look at other areas that might be contributing to your lateral pelvic tilt. (Scoliosis of the spine would be a common one!)

      I would still work out, but try to prioritize your posture exercises.

      If you can, try to incorporate your posture rehab in with your gym exercises.

      Mark

      1. Thank you so much! I’ve been thinking this for a while now, I hope fixing scoliosis is not too difficult of an issue to remedy. Thanks again!

  34. Hi Mark,

    Thank you for the great content you are providing us with, I have spent some time on your website for the past month and it has been really helpful and informative!

    I identified that I have lateral pelvic tilt (left hip hike) and I can easily feel that something is not okay at my left hip when doing some activities or standing still. I also think I have a slight anterior pelvic tilt. I would like to ask you a few questions to make sure I better understand what my problems are. I apologise for the long questions in advance. 🙂

    1. What is the logic behind your comment that the side with the longer leg will generally have the higher hip? That seems to be the case with me but I cannot completely understand the logic and I am getting confused whether I actually have a leg length discrepancy.
    2. I believe I may have rotated pelvis to the left. When I look from above, it does look like my left thigh is more forward than the right. I can also see my belly button is pointing a little bit to the right. I am wondering here if the lateral pelvic tilt may be causing some of these things and misleading me to believe I have a rotated pelvis. I can feel a kind of restriction of movement when trying to open up my left hip but not sure if that is because of the rotation ot the hip hike.
    3. With that being said, I am currently playing football regularly and going to the gym. I have read other questions regarding going to the gym with these issues and you seemed pretty clear that it is okay if I control my pelvis in the movement. Would playing football be something that could cancel out the correction work I have done or even make the problem worse?

    Thank you for your time and keep up the good work!
    Kristiyan

    1. Hi Kristiyan,

      1. If you are placing equal amount of your weight through your left and right feet (ie. standing centered over your base of support), the side with the longer leg will laterally tilt the pelvis upwards on that same side.

      2. These quick tests are not always accurate. They just give a rough guide as to where your pelvis might be sitting. Pelvic tilts and rotations can occur together and as a result, can cause a blend of findings.

      3. Keep playing football. You will eventually need to get to a stage where you are doing more advanced exercises that mimic the positions you are in whilst playing your sport.

      Mark

  35. I have also just read that if you have a pelvic tilt you almost always have a left sided AIC so always in a right BC pattern , I do t totally understand this but basically meaning my left hip is rotated onwards and the right hip outwards . Like I would be if stood on my rught foot all the time . This conflicts what the physio says as he says I’ve shifted my weight to the left away from the pain. It’s all too confusing and starting to make me believe nobody really knows the true answers

    1. Hey Jason,

      Great to hear you have come across the PRI concepts of the L AIC and R BC pattern.

      It’s limitations (and maybe due to my own lack of understanding of the PRI concepts) is that it does not explain why ALL people follow the L aic, R bC pattern.

      I tend to treat what I see, as opposed to assume everyone is 100% the same.

      Mark

  36. Hi mark I hope you are well, I’ve stumbled across your article on lateral pelvic tilt and hope you may be able to help me . I was a very High level champion athlete as a teenager but forced to retire due to a fracture in my ankle around age 16 (not correctly treated) at age 24 I was diagnosed with a massive herniated disc in my back (no mri but I think L5/s1) I lost muscle in my right calf and was weak and numb all down one side of my body . It took approx 8-10 years for the numbness to go away and I always suffer bad backs , now age 41 I still have a smaller weaker right calf but it has improved. Crazy or not I started trying to run again 2 years ago and after about 1 year started to get pain in my right hip, behind in the glute medius area and a little down the TfL, I have also always suffered with back pain and that comes and goes. I went to see a physiotherapist about the hip problem and he told me my hips have shifted to the right and my body have been leaning to the left away from the pain possibly for years . My right hip is noticeably higher then the left also. I get various back pain, pain in my right hip and pain in the bottom of my back that sometimes is sharp shooting pain . The exercises the physio has given me still don’t seem to have corrected the issue . What I want to ask you is do you think I should be having xrays/ mri to check what is going on in my back and hip? If I have been living with the altered posture for so many years ( 17 years ) can it be fixed and would the exercises on your blog really help me ? I also think my right hip is not only higher but maybe slightly tilted forward too.
    Any help you could give me I would be so so appreciative , I don’t know what to do for the best and I just want to regain health and would love to continue to run.
    I also seem to have a slightly flatter left foot , and my right foot is more higher a arch and intend to stand more on the outer side of that foot

    Regards Jason .

    1. Hi Jason,

      It sounds like you have some Left vs Right imbalances, Lateral pelvic tilt perhaps being the main one.

      If running is your main concern, get the physio to check:

      – what to pelvis/hip and lower limb does when you do a SINGLE LEG STANCE.
      – Running technique analysis
      – Screening tests to Lumbar spine to see if that is contributing to your symptoms
      – check thorax/rib position

      You can get a scan to the lower back if you feel like you are not making any progress. If anything ,it will just rule out anything sinister.

      Mark

  37. Dear Mark,

    Thanks for this great post!

    I have 2 questions left:

    1. How often do you recommend doing those exercises? I am a powerlifter and train 3x a week. I don’t do any leg exercises atm because of this issue. So shall i do that exercises (also the stengthening) all day? My bodybuilding/powerlifting mind says “the muscles need regeneration”.
    2. The 90/90 hip shift: Shouldn’t it be the other direction for a right hip hike? So pulling in the right leg tordwards yourself and pushing the left leg away?

    1. Hey Thomas,

      Many thanks for your questions:

      1. You can start with 2-3/week. From here – you will need to assess how your body responds to the exercises and increase frequency if possible.

      You can continue with your power lifting, however, keep in mind, when you start to use heavier weights, you may not be able to control your pelvis.

      2. The aim of this exercise is to engage the left adductor and right glute med to help correct a right hip hike.

  38. Hi Mark, I am so glad I found your site and post! I started having bad back pain a little more than a week ago due to what I think was over correction while sitting. I’ve been getting pain off and on for a while now which led me to be concious of how I sat and stood, but I think it led to more problems for me. 2 days ago in the evening I noticed my right hip was hiked, and that got me started on my search which led me here. If I do these exercises and watch my posture, how long can it take before I see and feel improvement? So far it seems I start off the day with no hip hike but due to pain through the day my hips start to tilt and by night time they are hiked again. It gets painful to try to keep my pelvis aligned. Thanks so much for what you are doing!

    1. Hey Cynthia,

      You might see improvement straight away, but it really depends on many factors. It’s hard to put a time frame on it.

      If it hurts to keep the pelvis aligned, you might be forcing too much for a correction.

      In the beginning, it is fine to do a partial correction of your tilt. As the body gets used to the new position, you can do a more pronounced correction.

      Mark

  39. Hey mark, I was diagnosed with flat-back syndrome. I took medicines for 2 months and with mild stretches I nearly made a recovery until very recently i started experiencing a outward rotation in my left foot. I searched on the internet and guess what now i have a lateral tilt. My left adductor is snapping at the base where it connects to the hip, my back at the iliac is popping. The physios in my area are not qualified and the doctors always give medicine to take for months, can u help me please. I’m so worried about my health.

  40. Hi Mark

    I started getting sciatic pain while playing racquetball couple of years ago. It never went down my leg though. It was always local in the lower back area on the left. MRI showed some disc bulges and the Dr. said that was the cause. About four months ago, I suddenly started experiencing lot of pain and tightness on my right side. My left side sciatic pain is still there but the right side pain is more severe. Standing up at one spot for more than 10 minutes makes the pain unbearable. I can walk or run without a problem though. Standing up after sitting of a long time is painful as well.
    It feels like my right size hip has hiked up. stretching my right QL does give me temporary relief but just for a few minutes. I took physiotherapy sessions for a few weeks but did not help. My physiotherapist thinks that disc bulge is not the cause of my problem. Do you think lateral tilt with right side up can cause sciatic pain on the left? What kind of exercises would you recommend?

    Thanks
    Chinmay

  41. Hi, I’m a high schooler who got into lifting weights a while back. I’ve noticed that I definitely have a lateral pelvic tilt. I physically can’t squat with proper form because it’s so bad. Should I wait until my pelvis is fully fixed before resuming squatting, or just continue with bad form? I’ve been working on fixing it, but I’ve had very slow progress.

    1. Hey William,

      That depends on what is more important to you.

      I would recommend addressing your lateral pelvic tilt and continue your squatting at the same time (provided that you are not making your tilt worse with your squats).

      You might need to do more lunges, leg press, step ups, dead lifts etc if you can’t maintain good form on the squat.

      Mark

  42. Hello Mark, your website is great. I have spoken to your in the past and you have given me some great advise.

    I have discovered that a big part of my problem is that my Psoas on the “dropped” side is weak. I have made great progress by strengthening this.

    Does that sound correct physically and is it worth adding something of this nature to the exercises in the above ?

    Many thanks
    Mike

      1. Hello,
        Since I’m having lower back pain and right knee pain (my right) also in mirror when i see my hips look tilted also my shoulders. After reading various stuffs on net i came to know that it is lateral pelvic tilt which happened to me because of my bad standing and sitting posture. My age is 19 at present and my question is how long it may take me to fix this ?

  43. Hey mark

    Just a quick one with a right hip hike which side oblique needs to be strengthened is it the right? Or the left ?
    I also have sway back so only wanna hit the external oblique not the internal

    Cheers
    Romana.

    1. Hi Romana,

      In a position of a RIGHT hip hike, the left oblique will need to relatively be strengthened.

      Once a neutral pelvis is attained, strengthening both will be beneficial.

      Mark

  44. Hi…. I read ur blog….very informative….
    Actually I am a classical dancer. I do many footwork and spins while dancing… Producing sounds through bare foot is essential…
    But it is very difficult and painful to balance on my left legs… I can’t produce sound also but My right leg is not painful through out my performance… And also I lean towards left while taking spins….. What should I do to balance equally on both legs?

  45. Dear Mark
    This is such a useful and well presented resource for those of us struggling with posture and pain issues – thank you.
    I am a 64 year old female with an osteopath-diagnosed hemipelvis – short on the left side. So I have a structural lateral pelvic tilt, high on the RHS, and mild scoliosis (upper thoracic area). I have started to feel left hip pain when walking, starting in the hip flexors, but then the whole hip hurts if I walk further.
    I have 2 questions; will these exercises help with the pain? I notice that you don’t recommend heel inserts, but should I try them to make me more level when walking, and the equivalent when sitting?
    Thank you in advance for any advice you can give.

  46. Hi Mark,

    i have lateral pelvic tilt for the last 3 years it happened while i am getting out of bed and my hip popped with a very loud sound since that time i felt my left leg feel different pain in my knee and my ankle just feel weird.

    doctors wouldn’t believe me and kept telling me to stretch and it kept progressing till i have all the issues you mentioned in your post now (pain all over my spine ,neck, knees my whole body is misaligned) then i made a special X-ray to prove it and it came back with pelvic tilt and curve in my spine then recently i started physical therapy for 2 months but i can’t see any progress.

    do you recommend chiropractor given how the issue started ? i was perfectly aligned before that incident no pain at all.

    what other options do i have?

    Thank you

    1. Hi Magdy,

      If you feel that there hasn’t been any progress, you can see if the chiropractor can help.

      Having another set of eyes to assess you is always helpful.

      Mark

  47. Hi Mark,
    I’m from india. And I think my right pelvic is higher than left one but it’s minor difference. I visited to orthopedic, but they said it is ok.
    I can feel it while walking and doing exercises as well.
    But I face it mainly while riding bike. Asmy whole body posture turns to left side and it gets difficult to balance it.

    Please suggest me what should I do. And how long will it take to be in perfect poster as my upper posture got bad.
    And what should be the correct solution.

    1. Hi Virender,

      Sounds like your pelvis are balanced during standing, but tend to pelvic tilt as you start to move.

      I would still do the exercises recommended on the blog post.

      Mark

  48. Hi i am a high schooler with a lateral pelvic tilt, but i don’t know how to exactly fix it. Right now my left side is one inch higher than my right, but then my left leg is longer than my right. Should I keep stretching out my left side?

  49. Can u plz tell me if I have this problem or not, I’ve noticed that my belly button is shifted to right a little bit, and my right shoulder is lower than my left shoulder. I can send you my pic if u give your email. Thank you.

  50. Hi Mark,
    I feel foolish reaching out via blog but I am at a point where I do not know what else to do. In 2006 and 2007 I had two minor arthroscpic surgeries to my right knee which left me with ilitotibial band syndrome initially. Over the years, that pain progressed to Hip bursitis and piroformis syndrome. Which later contributed to trigger points in my right glute and later some hamstring issues. I’ve been to countless physical therapists, accupuncturists, chiropractors, massage therapits, fascial stretch therapy, cupping, dry needling, and even my own Yin yoga practice with nothing but minimal relief. Approximately two years ago I went for a run and immediately experienced the worst pain even in my sacroilliac joint. Not even a week after that my whole right shoulder and neck became all knoted up, still to this day which is a daily problem. I’ve recently come to learn that my left hip is higher them my right when I lay on my stomach and am curious if you think something may be out of place in which would cause all these symptoms because I literally have muscle pain from my trapezius muscle in my right arm down to my illiac crest, glute, hamstring, calf, and hip flexor of only my right side. Please help or adivse! Thank you!

    1. Hey Sarah,

      As a result of your right knee surgery, you may have altered your walking pattern.

      Usually what happens if that you will shift your body towards the opposite side of your pain. In your case, you would have shifted to the left side leading to a left hip hike.

      This mean, the muscles that push you to the left will be over active (eg. the muscles on the outside of your leg/hip).

      If you run, this means there will be more force driving through these muscles, and eventually can lead to compression of the right SIJ.

      From here, the SIJ could be causing a domino effect in areas higher in your posture (shoulder and neck issues)

      Of course – Without assessing you in person, this is just my best guess with the information you have provided.

      Does this sound plausible?

      Mark

  51. Hi! please help! i did this routine but my hip on the left feels higher so i did basically as you said to do it on which hip has the hike. i felt tightness in my glute on the side that has the hike but every stretch/roll is on the opposite side to the hike and the excersizes are all on the hip hike which it now feels even more contracted and tight is this normal?

    1. Hi Arham,

      Just to clarify: You are saying you did the exercises for a left hip hike and it made your left hip hike worse?

      In this case – you would have to do the same exercises in the blog post, BUT on the opposite side mentioned.

      Mark

      1. No I did it on the opposite side as you said to do. So I have a left hip hike and so I did the opposite to what ever your instructions are since it’s for a right hip hike. My question is that all the release and stretching is on my right side which hasn’t got the hike and no tightness but the exercises would be on my hike hip which makes my my glutes feel more tight ? Is that correct. I was just asking because I feel as though I would have to workout the less tight hip and stretch my hike hip but I’m just asking to make sure.

      2. just to clarify again. it didnt make it better or worse since iv only done it once! but i was just confused on the logic of it is all. i have a left hip hike and most of your exercises is for the right hip hike so i had to do them on my left but wouldnt that just make my left hip hike tighter in comparison to my lower hip that is fine

        1. hey im feeling much better. my left hip hike is still high i havnt seen a change but theres no pain anymore so im guessing its working

      3. Hi mark! i forgot to ask! is there somewhere i can donate to you for your help! also i had one more question too. i powerlift so i do train squat – deadlift – bench each week. do i do this everyday ? or what do you recommend since i obviously do get sore but i dont mind obviously doing it while sore but whats your input on it!

        1. Hey Arham,

          I have a page where you can donate via paypal.

          (Click here to go there)

          In terms of how often to do the exercises, I would aim for at least 2-3/week, and depending on how you feel after that, start to increase intensity/frequency.

          Mark

  52. This is me! I am 53 and didn’t realize that I had leg length issues until I had a running injury a couple years ago. I went to physical therapy, and she told me that one of my legs is longer than the other. I was diagnosed with scoliosis when I was a teenager but didn’t do anything about it. I have been running consistently for 11 years, and run on trails. My left foot points straight, and my right foot points outward when I run. My right side is less strong, and I have some left hip issues… pain down my whole left side occasionally. I do lots of yoga and strengthening exercises. At this point in life, is it worth trying to correct the way I run? I’m afraid that if I change my alignment after running for so long, I might put stress on some other joints. Thank you for all the great information. It’s really helpful!

    1. Hi Joanne,

      It’s not easy to change running technique, especially if you have had your technique for many years.

      The question is – if you keep running with your current technique, will it cause further issues in the near (or distant) future?

      If yes – then I would consider optimising it.

      Aim for small changes over time so that the body can gradually get used to it.

      Mark

      ps. if your foot turns out , I would check out this post:

      How to fix Duck foot posture.

  53. Hi Mark,
    Thanks a million for giving away such great value for free. I believe I have a right hip hike and have been experiencing right hamstring issues for a number of months after I strained it playing sports it has refused to heal with almost constant ache and lack of flexibility, wondering if you think it’s related to the tilt and also how long, if keeping correct posture and following stretches daily, should it usually take for the body to return to correct alignment

      1. Thanks a million really appreciate it just had a look and I think you may be right, should most physios have knowledge of such rotations?

      2. You have no idea how much I appreciate this value I’ve been struggling for three months now and it looks like you’ve diagnosed it better than any physio, I’m going to try the correction excercises for rotates hip thanks again

          1. Hi Mark, was going to reach out on the rotated hips page but thought better to keep it on one thread, from reading descriptions on the other page I believe I have a left hip rotation ( belly button pointing left and left buttocks rotated further backwards. I have been the doing the exercises and actively keeping my pelvis facing forward when sitting and walking in good posture. My hamstring is improving however by right hip remains a bit stiff especially when I point my toes forward or try to rotate hip (and toes) inwards, this leads my right toes and hip pointing outwards when I’m not attentive. Additionally when I stand with my pelvis straight my left knee and thigh are clearly at least 2 cms ahead of my right hip and knee regardless of the straight pelvis. Sorry I know it’s a lot of information but hope you can understand, I really want to get this sorted

  54. Hi Mark, I have a hip hike on the right and that same side is rotating forward. I am also experiencing pain/tightness in the left side with the hip drop. I feel like the pain/tightness is somewhere between the groin and the joint that connects the leg and hip. I have been to a lower back doctor and a hip orthopedic and was just diagnosed with a leg length discrepancy. I am now using a heal lift in my left shoe. It seems to help me exercise better but I’m not noticing any difference in pain/tightness as well as hip rotation. I am also leaning to the left. I have been trying to find a cure for this for over a year. Please help. Thank you, Paul

  55. Hi Mark – this is incredibly helpful, thank you!

    My right hip is hiked / left hip dropped, though I think improving now.

    I have previously been told by an osteopath that I have a shorter left leg and he told me I’d need a heel lift for life. I refused to believe this without investigating for myself and my belief now is that it’s highly unlikely I have a leg length discrepancy that isn’t correctable (it’s minor, sub 1cm) and is caused by poor posture rather than a genuine shorter set of left leg bones.

    In your experience do you see this much whereby a person doesn’t have shorter leg bones / and their hip hike and drop is caused more by poor posture?

    Thanks

    Tom

  56. Hi Mark,

    Thank you for the post. But I’m a little confused. I have a hip hike on my left side and my right side is tilted forward.
    My left QL is always tight while my right groin/abductors are tight. But some of the strengthening and stretching seems off, Like the opposite for example it says for me I should roll out left abductors and straighten the right abductors which seem counter productive in my case?

    1. Hey Nathan,

      In a left hip hike: the left QL, left adductor and right glute med will be tight in the frontal plane.

      If you feel tightness in the right groin, you might be referring to tightness in the outer ranges of the muscle as it lengthens.

      In this case, it is completely fine to stretch both sides.

      Mark

  57. Hi Mark!

    I just want to say that your site is absolutely fabulous! And your energy is just wonderful!

    Thanks so much for what you do in helping people heal and for making the world a better place!

    I am a NASM CPT, CES, and I truly admire your confidence and abundant knowledge! I hope and pray to grow my knowledge base to be as broad and inclusive as yours, which is why I am here, lol! Imin constanr pursuit of learning so I can better help guide my clients.

    I cannot thank you enough for being so brilliant! Namasté my friend!

    With Much Love,
    Suzanne from NY

    1. Hey Suzanne,

      WOW – I like this comment.

      Thanks for leaving me a nice comment 🙂

      (and great to hear that you are on the constant pursuit of learning!)

      Mark

  58. Hi Mark, I have been on and off your site over the last few months. I have a number of the issues presented here and have been extremely overwhelmed with what to do to fix myself. It seems my entire body has rotated to the left (left shoulder coming forward, right hip hike) and I just cannot seem to remedy the issues. The physiotherapists I have seen have not been very helpful and do not have as much knowledge on these issues as you seem to have so I haven’t been able to see anyone physically who really understands what is happening. Over the last few months, it has started to affect my neck area too as I am having to look ever so slightly to the side to align my vision with what my brain thinks is looking straight. In reality I am just straining one side of my neck muscles and shortening the other. It has caused a mild case of neurogenic TOS (thoracic outlet syndrome) I am wondering if you have any experience with someone similar or have heard of this?

    I would really love to get in touch with you somehow or book an assessment to maybe get your opinion on it.

    Thanks heaps for all the information on the site.

    1. Hi Jonny,

      Thanks for the comment.

      I have seen quite a few people with neurogenic TOS.

      The main thing is to know exactly where the nerve is being pinched.

      Main areas being:
      – between scalenes (you may experience: tight neck muscles, forward head posture, dowager’s hump, breathing issues)
      – between clavicle and ribs (mainly seen in people with down sloping droopy shoulders)
      – under pec minor. (tight pec minor is common in people with Rounded shoulders)

      Mark

      1. Thanks so much for the quick response mark. I am attempting to avoid surgery at all costs and am determined to put the work in to correct my body. with much experimentation I am quite confident that the pinching is occurring at either the scalenes or clavicle or both as I experience all of the symptoms in each case.

        The fact it occurs only on one side also leads me to believe my lateral tilt is a factor playing into the issue. Currently trying to change my breathing into diaphragmatic. Would you recommend completing these exercises to attempt to bring my hips back into alignment (and hopefully my shoulders too) ?

        Is there anything else you could recommend for me in this situation? At a bit of a loss with all the physiotherapists I have seen.

        Thanks so much, Jonny

        1. Hey Jonny,

          The lateral pelvic tilt could be contributing to your shoulder symptoms, but you might want to focus in the neck/shoulder region to reduce pressure on the nerve first.

          Here are some things you can try:
          – Release/Stretch the scalenes
          – Perform upper limb nerve glides
          – Address your head posture: Forward head posture.
          – Perform shoulder shrugs ( if you have drooping shoulders)

          Best of luck!

          Mark

  59. Do you have video clips of the routines? Also re sitting on chair exercise and raising left glute, does this mean lifting left thigh up too, do I need to avoid leaning to right to lift left glute?
    If I have a right higher hip and a left low arch which routine is important to focus on first/more as I can’t fit both in on a working day. Re side sleeping I usually sleep on right side with pillow between knees. Should I try to alternate some nights onto left side as I find that uncomfortable.

    1. Hey Rachel,

      I don’t have videos yet. (… I do really need to start filming though!)

      In regards to the hip lift, it is fine to use your hands to balance and lean a bit into your other side.

      With sleeping position, just make sure your pelvis is as neutral as you can make it (using pillows to support). But more importantly, make sure you are comfortable!

      Mark

  60. Hello,

    Back in November I got back into exercising so I was walking a lot and running which is something I’ve always done. I started to feel tightness in my lower back but ignored it because I thought it was soreness. Fast forward to present day I now have my left hip higher than my right and cant stand for a long period with feeling exhausted and need a nap. I’ve been going to the chiropractor every other day. He said to just keep coming and it will eventually get better. I am now able to stand longer than 5 minutes without feeling exhausted, but I can’t get my hip to level out. I was also told to use ice and heat 20on/20off.
    I started doing yoga and stretching, but it seems to irritate the area more (is this soreness?). I use to have this issue before and it would go away in a day, never had it stay for this long.
    If I move too fast or miss a step I feel a sharp pain and my back feels like it’s going to give out and this is the part that worries me. Hurts when I cough or sneeze also and can’t get comfortable while sleeping.

    So here are my questions…
    1. Should I continue going to the chiropractor?
    2. Should I continue yoga?
    3. How long does this usually take to go away?
    4. What is happening when I feel the sharp pain?

    Thank you in advance for your help

    1. Hi Anthony,

      1. Should I continue going to the chiropractor?

      Yes – if it is helping you.

      2. Should I continue yoga?

      As above. Any movement that you can perform without making things worse is always going to help you.

      3. How long does this usually take to go away?

      It really depends and is determined by multiple factors. Hard to say!

      4. What is happening when I feel the sharp pain?

      You may be placing extra stress on a sensitive structure. Have you had any scans to the area?

      Mark

  61. Hi mark, please reply me! Im so confused, my right side hip is higher than left, so i assuming i have a hip hike on my right side or hip drop on my left side,i only feel the uncomfort from my right side though, BUT my right leg is shorter also shoulder is slightly higher, it doent make sense, so what this mean? Do i have a right side hip hike?

  62. Hello Mark
    I couldn’t believe it when I saw you had replied to me. Yeah!. I left a message on your Facebook page but I’m not sure that is correct. Hope to connect.
    If others are reading this I would encourage everyone to go to the donation page and give a little something. This man takes time from his practice and family to provide alot of information not available other places and for free!. I don’t know Mark or even live in the same continent but sure appreciate his knowledge and hope others recognize how valuable it is.
    Christa

    1. Nice to hear the appreciation! I have multiple issues with my spine, hips and knees. Have scoliosis – left-sided and lumbar, degenerative disc disease (this commenced as a young adult – I’m now 60. Have osteoarthritis, which I’ve had for a long time and more recently – 18 months – left-sided sciatica. I have a left-sided hip hike. Had a fusion at C4/5 to relieve the pressure on the two discs below which were impinging on the spinal cord, 21 years ago – has held off until a couple of years ago, when I started feeling the same symptoms in my left arm and hand. Have tried chiropractic treatment, clinical pilates, cauterisation of the small nerves in the lower lumbar spine with injections into the facet joints for around a year – nothing helped. Am awaiting fusion of L5/SI, bilateral, total knee replacements and bilateral total hip replacements. On top of this, I have, in my search for an accurate diagnosis, had other medical issues uncovered! I’m in chronic on acute pain and only get some relief in sitting in certain positions and lying flat on my back with a pillow beneath my knees and a reasonably sized pillow beneath my head. My mobility is very compromised – can walk a few steps, unaided; use a wheelie walker around the house and a wheel chair for longer stretches. I am fortunate in having a physio come around to my home – he has mostly been helping me with exercises to reduce the sciatica and manual physiotherapy. but I feel I now need (hadn’t even considered it before!) to show him the results of the most recent EOS scan I’ve had done and get his advice on the several unearthed problems. I’m so grateful I’ve found this site – whilst looking for answers – and will check in every so often to see if I can benefit from the suggestions made in answer to the problems of others. Thank you for your helpfulness to all.
      Regards, Denise
      PS – I don’t currently have an email address, so am borrowing my son’s! Though, it’s just as a requirement, not to be used – hopefully will have mine sorted out soon.

  63. Hi Mark,

    I had surgery at L5-s1 last January 2018. Post-op developed sciatica on right leg and after 3 months I had upper back pain amd shoulder tightness and spasms. Doctor tub several test however they cannot understand why I am having upper back symptoms. 6 months post-op developed low back pain and gluteal/tailbone pain after doing the knee to chest, single knee to chest and piriformis stretching (was adviced since my low back severly tight (I have hyperlodosis due to tightness) . To this date Feb 2019, I still suffer from pain, tightness and discomforts. My left glutes is always in pain as well as my tailbone when lying down, low back is extremely tight and my upper back/mid back eill tightened when I am upright. Last xray of my spine shows DDD of L5-s1 and some central herniation. Done tons of PT and chiro care amd feels frustrated and I want my life back. One of my PT checked my posture and my left hip is higher than my right. My right shoulder is higher than my left. My low back is arching doing the knee to chest will lessen the tightness but will increase pain on my glutes. I want to do this exercise but i don’t know if my problem is just postural of muscle imbalance or because of my DDD. My neck also aches. Doctor recommend fusion and I am thinking if I can still rehab my self out.

    1. Hi Christine,

      If they just shaved the disc and/or cut the bone around the nerve (which is essentially removing the amount of structural support in the lower back), it is pretty common for the nerve symptoms to arise after some time. L5/S1 issues can refer pain to the tailbone, into the glutes and even down the leg)

      Back issues can also affect the neck/shoulder region as pain will generally change the whole posture as it tries to avoid pain.

      I would prioritize reducing your sciatic symptoms first.

      Have you tried exercises like McKenzie Lower back extensions? They are great for reduce nerve pain down the leg. (just make sure not to go too far as you are already hyperlordotic)

      Your lateral pelvic tilt may be the body trying to avoid pain in the lower back. (but could also compound issues if left for too long)

      Mark

    2. Hello Christine!
      Seems we have several common problems! I hope yours improves and eventually disappears. I’ll look out for your posts to see how you’re doing!
      PS – I saw a surgeon 13 years ago. He was going to remove the remainder of the disc at L4/5, insert an artificial one with the rods, screws, etc, holding everything in place, and fuse L5/SI. There were also problems with L3/4, but after 2 inconclusive discograms, he decided not to operate. I was told to ‘seek alternative treatments’ (which I already had)- I genuinely felt he didn’t want to risk his reputation by not providing a completely successful solution – something I was willing to chance. I’m so grateful that someone referred me to the surgeon I’m currently seeing!
      Hope your condition improves!

  64. Hello Mark,

    I think that in the side wall push exercise you meant to say stand on the left leg and push with the right one to the wall. Am I right?

  65. Hello Mark,
    Thank you for this wonderful website, explanations and solutuions to all these varied problems. I’m dealing with anterior tilt, lateral pelvic tilt (right hip drops), and I believe a right rotated pelvis which then causes the opposite direction twist at the thorax lumbar junction. I do know more of my weight is on the right side( ilium backward rotation , addductors, piriformis, internal rotators hamstrings , QL very tight and don’t want to budge plus right shoulder seems to wing, I always list to the right when sitting and my right hip drops with every step especially up stairs. Could be from reptitive motion and or an old injury. I’m told this pelvic torsion is not uncommon but hard to fix and not much info out there until I found your site.Help it’s overwhelming and I don’t know where to start. Which issue do I address first with so many things to work on. I feel a sense of hope having found this website.Thank you again and I see you have a donation area to keep this insightful help going. Going there next.

    1. Hi Christa,

      Firstly – my apologies for a slow reply!

      Secondly – thank you so much for you donate 🙂 I see it.

      Contact me via private message.

      I am going to help you personally!

      Mark

  66. Hey Mark! Great site, thanks for all the info!
    I am having a lot of those issues you are mentioning here (lateral tilt, hip hike, one foot pronating as a compensation, etc). To me it indeed looks like bad posture acquired over the years but if you google those kinds symptoms or go visit a chiropractor, they ll always tell you it is an “atlas misalignemnent” showing you the same drawing you posted (the crooked skeleton) and tell you they must crack your neck to put things into order. Is that total BS?
    I ld rather give a good try to the exercises but they seem to think it can’t work without their neck cracking skills… Would love the opinion of a physio on that.
    Thanks in advance,

    Best,

    Chris

    1. Hey Sven,

      The position of the neck and head do play a big role in posture, but it isn’t ALWAYS the root cause of everything. (cause vs effect)

      Also – You can address your neck alignment without cracking it 🙂

      Mark

  67. Hi Mark. I was wondering if you would be able to help me with an issue I have been experiencing. When I squat, I lean to my right, therefore taking more load on that side. When I shift to my right, on the way up my butt makes a question mark looking figuring going farther to the right then back to more centered. I have an xray showing that I have a lateral pelvic tilt sloping downward on the right side. I am extremely frustrated as my body being out of position has effected my bench and deadlift too and I cannot get in the correct position in any of the lifts.

    http://i64.tinypic.com/20i7wjd.jpg < XRAY

    I was wondering what I can do to start making my squat (and body) symmetrical? I have a video of squatting if there is a way I can send it to you for better understanding of the issue.

    Thank you

    1. Hi Charlie,

      I wouldn’t be too concerned about the lateral pelvic tilt. It is quite minimal. If anything – it may be due to a twist in the pelvis.

      A rotated pelvis could possibly explain why you tend to deviate to the right side in your squat.

      (For more information: How to fix a Rotated pelvis)

      Another thing I noticed in your xray is that your ribs 8-10 on the left side tend to be more translated to the left side. This might cause a shift in your centre of gravity. This could be a factor in your squat deviation.

      Feel free to link your squat video in that comments.

      Mark

  68. Hi Mark,

    Great website. Thank you for all the work you do.
    I have a ‘shorter right leg’- would it be the right hip hike? Sorry but I got a bit confused looking at your photos. Also, I have a deep thoracic kyphosis. Which should I address first? Levelling the pelvis or kyphosis? My right part of the body is all tight and I have a gnawing pain in the middle of the sternum. What do you think it might be? I also have some osteophites on my thoracic spine. Could they give me pains?
    Thanks a lot. If I could, I would contact you via an e-mail.
    Tomas

    1. Hey Tomas,

      The hip hike can be on the long or short leg. It depends how you are standing.

      If you lean to the side of the short leg, then the hike will likely be on the same side.

      If you stand equally, the hip hike will be on the longer side.

      In terms of which area to start off with: it really doesn’t matter. You can start at either.

      A pain in the sternum is probably related to the ribs and the shape of your thoracic spine. Given this piece of information, it might be better if you start on the kyphosis.

      Mark

  69. Hi Mark, Thank you for the very detailed and layman friendly article. My apologies if you have already answered this question. I have recently taken up long distance running in a move from cycling, and have experienced increased pain in my right ankle. In my last run I actually felt that my alignment wasn’t right, and proceeded to investigate it in the mirror. What I noticed was that my left hip was hiked, but in attempting to lift the right hip in order to see them in a balanced position, the right leg appears shorter. Is this combination out of the norm, and can this discrepancy be down to hip tilt only? In addition, I have always had very tight hamstrings, but I have noticed over the years that the hamstring on my left side (hiked hip) has become even tighter than on my right. Could this be a result of the pelvic tilt, or part of the cause. Thank you again for your good work,

  70. Hi Mark,

    I’m a 30 y/o active woman who has been having issues with my right hip for about two years now. It started will a popping sound coming from the inner right groin area. All I have to do is raise my right leg (when doing yoga for example) and it makes a loud noise as if there’s a tendon going over my right hip bone. I started noticing some pain after doing squats or any exercises where I was using my glutes. It started with a numbing sensation and now, depending on what I do, it can go from numbing to sharp pain.
    I went to a chiro who took an X-ray and noticed that I have a forward tilt on my right hip. I went for a few months and didn’t notice any difference. I also now have popping knees, my right side more than left.
    My questions are:
    How frequently should I do these exercises?
    Should I do them on both side or just my right side?
    Should I abstain from exercising?
    On average, how long would you say it takes to correct this issue?

    Thank you for any feedback!

    1. Hello Kendra,

      I find popping/clicking/snapping is either due to your:
      a) hip joint
      b) tendon snapping over a bony prominence in your hip.

      I feel that it may be the latter, but I would only be guessing!

      Out of curiosity, do you happen to have a rotated pelvis? This could play a role.

      Answers to your questions:
      1. You can do the exercises every 2-3 days to begin with, then depending on how your body responds, you can increase/decrease frequency.

      2. Exercise both sides, but there are different exercises for either side.

      3. Try to continue to exercise. You might need to pick and choose which exercise that are less likely aggravate your symptoms.

      4. Very hard to say how long it will take to correct as everyone is quite different.

      Mark

  71. Hi Mark,

    I’ve noticed that I frequently put a lot of weight through my left leg, but my right hip is the one hiked higher. Is that the normal/expected behavior? Thanks for your help!

    1. Hey Matt,

      If your right hip is structurally longer? This may explain why.

      I generally find that people have a higher hip on the side they tend to put more weight through.

      Mark

  72. Hey Mark, I broke by right leg 2 and a half years ago. The past year though I’ve started to sleep on the right side and my right hip is giving me pain especially when laying down. Furthermore when I lay down on my back I always feel the need to kick my leg out to stretch the right. When I wake up in the morning it is very tight. Also, when I play football it it’s always tight before and after.

    Any suggestions on what’s happening?

  73. Hi! So I have lateral pelvic tilt, and its a weird kind though. I play badminton, and lunge a lot- think of the fencing lunge. The side of my non-dominant hand relies on my QL, lower back, and even the transverse abs and lower abs ALL ON THE RIGHT SIDE of me. So all those muscles got stronger and tighter over time.
    The closest I can get to “replicate” the action is a side plank for my left side, but my TFL is very overactive on my left leg and it gets sore after side planking and further increases the hiked hip. I am at a loss of what to do. My entire body, upper and lower, is affected by this.

  74. How did my severe osteoarthritis of the left hip cause my lateral pelvic tilt. I’m a tow walker on my left foot and have a 1-2 inch lift in my left shoe. I’ve had no surgery ever and go once a week for deep laser therapy on my left hip for the previous five years.

  75. Hey just a question! On the side of my hip hike my quadratus lumborum is smaller on this side than on the other. Does that still mean that its right instead of weak on that side? I’m asking bc it sais above the excersises that it will hip hike to the side of a tight quadratus lumborum and drop to the side of the weak one and I dont want to accidentally do the wrong sides excersises

    1. Hi Caleb,

      The size of a muscle does not always give a good indication if a muscle is tight/weak/strong etc.

      If you have a hip hike on one side, then the QL on that side will be tighter relative to the other side.

      Mark

  76. Hey Marc, during the summer of 2017 i injured my bad right ankle and heard a pop. Ever since than i feel a slight tinderness on the inside of my ankle. I played college basketball that same year with the injury in my ankle. I later did physio and learned i have a lateral pelvic tilt. I then injured my right ankle once again the past summer 2018 playing basketball again. This time i felt weird side effects, my ankle became flat and i realized i’ve had muscle imbalancement since i heard the pop in 2017 except this time the pain became much worse. I didn’t play on the basketball team because of my muscle imbalances and initially an ortheopedic surgeon believe i needed surgery. I sat down doing nothing for 4 months between September to December until i met with the surgeon again and he told me the MRI shows my ankle is fine so recently i’ve doing physio again. I believe i’m slowing improving but i feel muscle imbalancement everywhere on my right side. I have a flat right foot (overpronation), right knee tucked in, right pelvic drop, right leg slightly longer, right arm and wrist slightly turned inwards, shoulder and kneck tension as well. I’m tired of the pain i’ve been feeling, would following the lateral pelvic tilt, knee vulgus and flat foot excercises get me back to a 100 percent? I’m sorry to be a bother i’m just tired of feeling like shit and not being able to play basketball or lift weights. My knee aches when i run or jump and i’m not sure if lifting weights benefit me or make my imbalancement even worse because i can’t even maintain a straight wrist or arm whenever i lift weights. This site is amazing btw, but i’m curious to see what you think about my imbalancement and why the pop in my ankle started all of this. I’ve also always had a bad right ankle.

    1. Hey Georgio,

      Your ankle injury in 2017 could have definitely been the first domino piece that was knocked over, leading to all the other symptoms you mentioned.

      The exercises for flat feet, knee valgus and lateral pelvic tilt should.

      You possibly have a rotated pelvis as well. (here is the blog post for that)

      Try to stay active with your gym exercises. You might need to reduce the weights that you use so that you can focus on symmetry.

      Mark

  77. When doing exercises/stretches for a hip hike should I stop weight training or use lighter weight for the lower body?

    1. Hi Erica,

      I would prioritize the rehab exercises if possible.

      You can still do weight training, but just make sure you are not doing it with a hip hike.

      MARK

  78. Hello, Thanks for this wonderful material. I am 65 and broke my left hip in Jan of 2016. Healing started well and then I began to have pain under my left knee, glute and in the left groin area. I have pain upon walking. It does not seem to be bone pain, so I don’t know how to gain strength and stability in my left leg again. It is about just under 1/2″ shorter now, and I think this is where all the pain is coming from. It seems excercise does not really help; just makes me more sore. Should I stretch or do some of your light exercises and be patient? Please help.

    1. Hi Tracey,

      It sounds like your walking pattern has changed. (probably due to the injury)

      Have you scanned the other areas of your leg. This might be a good place to start to rule out anything serious.

      If all clear, I would just keep trying to strengthen up your leg at an intensity you are comfortable with. (Exercises in the pool might help if your pain is easily exacerbated)

      Mark

  79. Hi Mark. Quick question for you. I have flat feet and a lateral pelvic tilt on my right side (right hip hike). It’s pretty bad and causing a pain in the right side of my upper back when standing up for long periods of time. I have recently started exercises similar to the ones on your website to help correct this. I have also put a heel raise in my left shoe. Although the heel raise seems to help with the back pain, I have noticed that my left QL is extremely tight and painful. Is this because of the heel raise? Should I keep the heel raise in or get rid of it?

    1. Hi Louis,

      Here are some things I can think of:

      1. The body needs to time to adapt to the new position. This can make certain areas hurt for a short while.

      2. The heel raise is not the correct height.

      3. The heel raise is altering the way that you move which may be placing more stress on the Left QL.

      4. You may not have a structural leg length discrepancy.

      I generally don’t advise my patients to get a heel raise unless they have a significant amount of difference in their leg lengths.

      If you are doing the exercises AND have a heel insert, your pelvis may over shoot.

      Mark

  80. Hi! My right hip / pelvis is always rotated forward and my right leg is always longer than the left when going to my chiro. I’ve been having low LEFT back pain though. Is it possible to be the opposite? I’m not sure what side to focus on more now. Any insight?

    1. Hi Kristen,

      It is possible to have pain pretty much anywhere with any postural deviation.

      (it depends how the body moves, activities that you do, your compensation strategies etc)

      When you stand, which side is your hip hike?

      Mark

  81. Hello Mark, thank you very much for making this and everything else you’ve done. For the gluteus medius stretch in this guide I can’t keep my lower back straight, it stays rounded with my leg straight out. Can you recommend another gluteus medius stretch for me? What about laying on my back and bringing my left knee towards my right shoulder (with knee bent). I also suffer from APT, is that why I can’t straighten my lower back with my leg(s) straight out?

    Thank you again, this website is amazing.

    1. Hello Kyler,

      You can just do the stretch whilst sitting on a chair. That should make it easier.

      You can do it lying down as well.

      Or you can do something like this.

      You might have tight posterior hip preventing you from keeping your back straight when legs are straight out.

      Mark

      1. Thank you. I have a right hip hike, lower right shoulder, and flat left foot, I don’t seem to have a rotated pelvis, but my right butt aches when I ‘m sitting and sometimes my right lower back. Could it also be that my right posterior hip is very tight? Thank you again.

        1. Hey Kyler,

          That could be a potential reason.

          What you need to probably look at is your sitting posture as this will give you a better idea what’s happening with your muscles.

          Mark

  82. LOVE your posts!! I have a right lateral hip hike and a left rotated pelvis and a right foot low arch (which prob contributes to left rotated pelvis). When doing the left rotated pelvis exercises, a lot of them contradict the right lateral hip hike exercises. Where do I start? I started doing the left rotated pelvis exercises but I almost think it contributed more to my right lateral hip hike. Is that possible? I mainly have left hip /S.I. joint pain- but it moves around a lot so I don’t know which problem to tackle first.
    Thanks so much!!
    April

    1. Hi April,

      If addressing the rotated pelvis made things worse, you can try starting with the lateral pelvic tilt.

      If you have SIJ pain, just go easy and gentle to begin with. Let the body get used to the new exercises.

      Mark

  83. Hi Mark,
    This is so useful, thanks so much. Couple of questions:
    1. Should I do these exercises in this order? (I guess I always thought you do strengthening first, stretching second, which is opposite of what you have here, so just confirming.)
    2. I have a slight drop in my left hip. But I also have severe sciatica in my left buttocks/leg, which is worse when I’m standing. The pain is alleviated a little when I shift my weight off of my left leg—so I do stand unbalanced, but it helps with the pain. Could my sciatica be causing my hip imbalance. Or is it possible that my hip imbalance is causing my sciatica? (I’m hoping that if I do these exercises, it will fix my sciatica!)
    Thanks!

    1. Hi there Lauren,

      Yes – I would recommend doing them in order. (but it is not a solid rule that you have to.)

      The lateral pelvic tilt may have predisposed you to getting the sciatica. But it’s also true that shifting away from your left leg could have lead to the lateral tilt as well.

      Good luck!

      Mark

  84. Mark,
    It appears as if I have a pronated flat left foot and a right hip hike. This is where it gets interesting… I believe I also have a left rotated pelvis. Is that even possible? You said with a right hip hike usually comes a right rotation. I saw a chiroproctor three times a week for two months and every time I went in for an appointment my pelvis was out of alignment. Would that mean the pronated flat left foot is the culprit for my misalignment?

    Thanks for the response,
    Brady

    1. Hi Brady,

      It is definitely possible to have a pronated foot on the left even with a rotated pelvis to the left.

      If you have a right hip hike, chances are that your pelvis may be sitting more towards the right of your feet. This alone could explain the pronation in your left foot.

      If the chiropractor has focused on the pelvis and the problem still persists, it might be an idea to give the foot a try.

      Mark

  85. Hello Mark,

    Thanks for this informative post! I want to start trying these ideas, but want to make sure I understand something correctly about which hip is actually hiked vs dropped…essentially what I want to know is are you basing all this on which hip is hiked/dropped when the person is standing? Does the hiked/dropped difference show up when the person is lying on their back? (If so, are the same sides hiked/dropped as when they’re standing?). Maybe it doesn’t even matter and we only care about what’s happening when they stand and gravity takes over?

    Here’s why I ask…
    I have pain on the left side of my back. It’s worst when I push my hips out to the left (opposite of what you show in the first photo in this post). Standing postural X-ray shows my left hip is about ~17mm “shorter” than my right hip. So when I stand, my body compensates by leaning my hips out to the left and my right shoulder dropping down like the skeleton photo in the “Why is this a bad thing?” section of this post. However, I’m not sure what my hips are technically doing when lying down (or if it matters). Based on my situation, I’d follow your directions as they’re written in this post because it says they’re written for “right hip hike”, correct? I just want to confirm.

    1. Hey Nick,

      You can have a lateral pelvic tilt whilst in a lying down position.

      It is more likely to have the same hip hike in standing and in lying, but can also go the other way (it really depends how your body reacts to gravity)

      If you have a right hip hike, I would stick to the exercises a mentioned on the blog post 🙂

      Mark

  86. Hi mark, cracking post. I have right hip hike for the last 5 months. It’s been checked by a physio. However strangely to my eyes it looks as if my left side is higher than my right as I get pulled quite dramatically to the left and I have major muscle tightness in my left QL region of my back. I also appear to have a longer left leg tho they’ve been measured and are the same. My right glute is weak and my right QL is restricted but not painful. All my pain is on the left. Is this normal? Or is there something else going on in your opinion. Cheers for your help.

    Clare

    1. Hi Clare,

      If your physio did a thorough assessment on you and found that you have a right lateral pelvic tilt, then I would probably say this is what you have!

      When you have a right hip hike, the torso can compensate by side bending to the left (tight UPPER left QL). This can give the illusion of a higher hip on the left due to the waist crease.

      You can have pain on either side with a lateral pelvic tilt, depending on how your body is compensating.

      Mark

  87. Hey Mark,
    I have an obvious hip hike and shoulder drop on my right side and was just wondering why not do the stretches for both sides? The reason I ask this is because my QL and adductors on my left side actually seem to be tighter/stronger/bigger than on the side with the actual hip hike.

    Thanks!!

    1. Hi Anthony,

      If you want to fix an asymmetrical postural issue, you will need to apply different exercises/stretches on either side initially.

      Once you are more balanced, feel free to stretch both sides.

      In a right hip hike, the right QL and adductor may actually make the left QL/adductors work harder. This can result in the points you mention.

      Keep in mind:
      – “feeling” tight is not the same as actual muscular tightness.
      – Elongated muscles usually feel more tight.
      – Tight muscles does not always mean that they are strong muscles.

      Mark

  88. Hi Mark, thanks to your blog, i am now feeling better on swayback, hunch back and rounder shoulder. In the block i saw exercises for hip drop and shoulder drop on alternate sides. But i am having same side drop of hip and shoulder. the reason is i am right handed, lean towards right side for computer mouse handling due to my work nature. can you please post exercises for same side hip+Shoulder drop/hike. thanks a lot for you service.

  89. Hello Mark,

    I have lateral pelvic tilt (hip hike/hip drop). How can that be possible if my legs are the same length? The hip joints must be at the same level, if the legs are the same length, right? Then the waist bones ought to be at the same level, since they are rigidly attached to the hip joint?

    I am sure I don’t understand something.

  90. Hey Mark,
    So I had a serious right ankle injury about two years ago, and ever since then I’ve been leaning to the left side when I do most things. When I walk I lean to the left side, when I get up from a chair I’m getting up from my left side etc.. My right side feels like its along for the ride and not doing much but this has caused issues I’m pretty sure when I run. After running constantly I started to get pain in my heel area mostly on the right side which is the side I don’t lean on likely I’m guessing from leaning to the left side. Because before my injury I never had these issues after running. Everything I do I tend to lean to the left side so I’m just wondering will the exercises up above fix this and force me to get more balanced again?

    1. Hey Trevor,

      If you are leaning to the left side after your right ankle injury, it sounds like your body has learnt to avoid placing weight on that right side.

      This can change the position of the pelvis.

      Check to see if you have a rotated pelvis as this can cause you to stay on one side more so.

      In terms of getting more weight on the right side, you need to do more single leg work to force the muscles/joints to be okay with receiving the weight of your body. (eg. lunges, step ups, balance exercises etc)

      Mark

  91. Hi Mark, I suffer from a Lateral Pelvic Tilt and I am so happy I came across your blog. I see the exercises you shared to fix the issue. Do you recommend doing them everyday? Also, I want to start running and weight lifting, do you recommend that I fix my tilt first? Can I do both at the same time? Please let me know what you recommend. Thank you very much!!

    1. Hi Abdel,

      You can do them every day if your body is able to handle that frequency.

      Before you start running and weight lifting, it might be an idea to do these exercises for awhile until you are confident you can control your pelvic tilt.

      Mark

  92. Hi Mark,

    Thanks for the article. I had a few questions…

    Would this cause some loss of muscle in the right side lower back/glute medius/ and even pec (pec is much smaller on right side)

    Seems as though the pronation of the right foot is also causing me an IT band syndrome.

    Thanks

  93. Hey Mark, my friend has had lingering R hip pain for the last few months. She went to PT but it’s not helping. I’m an OT student and asked my professor about it and she said to see if her shoulders are uneven to see if it could be another issue. I checked, and sure enough, her right shoulder is noticeably higher than the L shoulder. Any suggestions or a particular sustained pressure exercise from above that would work best to help? Thank you!

  94. Hey mark. Ive been to a lot of different specialists, had Mri scans, physio treatment, CT scan, osteopath and chiro… I believe i have a pelvic tilt or forward tilt of my right or left pelvis but it must be so little that i can not tell with my own eyes.. I had a x ray of my hips 1 year ago which told me that my right hip was 8 millimeters lower than my left hip, doctor told me i have a leg length discrepency but its a rare thing to have and i can not believe him, what do you think man?! I have pain around my right SI join and since the last time i also started getting nerve pain in my left glute area down to my upper leg, something like sciatica, please i beg you for some help… thanks

  95. Hi Mark! I am so thankful to have found your website and posts. I think I have a rotated pelvis (left pelvis rotation) with lateral tilt (right hip hike/left hip drop). It has caused me pain in my hip, down my leg, and I have a muscle knot on the outer edge of my left foot due to my gait. If I start your exercises, how often should I do them and how quickly should I see results? Also, how long should I continue after the results? This has caused me severe pain for awhile. I am hoping that your suggestions provide relief! Many thanks!

  96. Hello Mark,

    Thanks for sharing your knowledge on later pelvic tilt. I had a total hip replacement (anterior) approximately 1 year ago and I have a 5/16” leg length discrepancy. Will this correct my leg length discrepancy and if so, how long will it take before I’ll see some improvement?

    Best regards,
    Keith

    1. Hi Keith,

      It depends if the lateral pelvic tilt is due to the actual structural component of the hip replacement or if it is due to compensations occurring at the pelvis following the surgery. (or maybe even a bit of a blend between the 2)

      If the length of the actual bone is different (due to the replacement), then the tilt will be difficult to correct.

      However- if is due to an imbalance of the muscles around the pelvis, then the exercises will work great for you.

      Mark

      1. Hello Mark,
        Thanks for the reply. My surgeon told me that he guarantees me that my leg length discrepancy is due to pelvic tilt and not structural. He told me that my leg lengths are within 1/64” of each other. The x-rays show that my left side is tilted down, that’s why my left leg is longer. Do you have an estimated timeframe on how long will it take to see some improvement?

        Thanks,
        Keith

  97. Hi Mark 🙂
    Great article. Few questions here. My right pelvs is sticking out to the right side and is slightly pulled back (rotated pelvis?) and my right shoulder is lower than my left. Clear symptoms of LPT. Also I have pain in my left side of my low back, probably tight QL. Shouldnt my right QL be tight? Should I do the stretches above before my workouts? And should I stretch both sides or just the side where is my LPT? Is it save to lift weights with this bad posture? I went to PT but they told me just to do general stretches for entire body. Can chiropractic care help me with LPT? Thank you for your time.

    1. Hello Peter,

      The tightness you feel in your left lower back may be due to your erector spinae group as opposed to the QL. This would make sense if you pelvis is rotated to the right (right pelvis backwards)

      You can do the exercises before your workout.

      Stretching the muscles that are holding your pelvis into a lateral pelvic tilt are going to give you best results in terms of fixing the tilt.

      It is fine to lift weights. Just aim to hold your best and natural posture as possible. (Don’t force it)

      Chiropractors can help you with your lateral pelvic tilt.

      Thanks for your questions, Peter.

      Mark

  98. Hi Mark!
    Great page you’ve got here!
    I’ve got a problem that seems to be pretty equal to what you’ve described in the article, but as far as I’ve noticed, I only get it while squatting (hip drop on my left side). It’s been bugging me for a while, but I just recently discovered that pelvic tilt was the issue. It’s caused some back pain in the left side of my lower back that can vary both in location and intensity. On some days I can’t even feel it. I’ve been powerlifting for some years now and when I squat, I can’t feel the tilt. I only see it when I record from the back. The bar also tilts to the right (opposite from the hips).
    What are your thoughts on this?

    Thanks

    Even

    1. Hi Even,

      Lots of things could be happening here with your squat.

      I am going to brainstorm with you right now.

      1. Asymmetrical amount of ankle dorsiflexion between your feet. This can cause the pelvis to tilt.

      2. injury to your lower limb in the past which your body subconsciously does not want to load equally.

      3. Lack of fill hip flexion to hit the bottom of the squat evenly. The hip drop is usually on the side that has less hip flexion.

      4. Scoliosis in the spine. If you have a hip hike on the right (hip drop on left) in your squat and your bar drops to the right, it is likely the spine is bending on the right side.

      In regards to your left sided back pain, I would also check if your are ROTATING your pelvis during your squat. Here is a great post for you: Fix your rotated pelvis. I find it is common to have left back pain with a right rotated pelvis.

      Mark

  99. Hi Mark,

    If I have a left hip hike, I should do all the exercises shown but on the opposite side – that I know. Does it hinder my progress if I do the exercises for BOTH sides?

    1. Hi James,

      If the goal is to address your lateral pelvic tilt, you would want to do the specific exercises on the relative side.

      Keep in mind, you still are exercising BOTH sides, but the exercises will be different.

      Mark

      1. The reason I ask is that I think I have a rotated pelvis as well as a left hip hike. Also, my right shoulder is higher than my left and I’ve had sciatica on my left leg for the past 2.5 years now from a disc bulge. I just don’t want the muscles to be unbalanced or lead to anymore injuries; and I heard if I stretch one side of my body, I should stretch the other equally.

        Please forgive if my comment is ignorant. I seek your advice. Thank you!

  100. Hi Mark. I have a right side hip hike and my right leg is slightly longer (0.85cm). This is causing chronic back pain and muscle spasms. My doctor did an X-ray and said my spine is straight, so he thinks the leg length is to blame and has given me an insole to be worn in my left shoe but it’s agony to walk with it, any idea why? Could an insole help or it will just make certain muscles even weaker?

    1. Hey Lindy,

      I generally don’t recommend insoles straight away as it won’t give the opportunity for the body to adapt.

      It is best to focus on the muscles and joints with exercises.

      Mark

  101. Hi Mark-this post looks super helpful but I’m also 30 weeks pregnant so I can’t do many of these exercises. Do you have any that would be best to help fix a lateral pelvic tilt during pregnancy? I have a left hip hike and I can hardly get into/out of my bed or a recliner and it hurts to make pretty much any movement. I just don’t know what would be the best use of my exercise time.

    1. Hey Tami,

      Pregnancy will tend to play around with the pelvis. (usually due to a mixture of your ligaments being extra stretchy, extra weight on your structures and a disruption to your normal centre of gravity)

      Whilst you are still pregnant – My suggestion would be to focus on gentle stretches such as Knee side to side, single knee to chest, pelvic tilts in 4 point kneel, strengthening the glutes and core etc.

      If your lateral pelvic tilt persists after your delivery, then it would be more beneficial to start with these exercises on the blog post.

      Mark

  102. Hi Mark..First off thank you very much for this resource! I recently read your post about lateral pelvic tilt. I am wondering if you take any online clients. I have had issues with back pulls and spasms periodically. I have worked with various therapists and I have been very diligent and disciplined with their programs but none have helped. I have made several observations about imbalances I have but do not know how to fix them. My instinct tells me fixing them will help towards lessening my back issues. Your article resonated with me as it described the observations I’ve made. Left hip hike, left inner thigh tight, left ql tight, lower right back atrophied… however my confusion on how to correct this comes because I also have a right forward rotated pelvis. Wondering if you do any online coaching and if not, any guidance you can point me to when dealing with both the hip hike and rotation. I’d love to challenge my assumptions that correcting those may help my back issues.

    TLDR; if one is dealing with a right forward rotated pelvis as well as left hip hike how would I approach rehabbing… also, when do you stop doing the “one sided” therapy? Thank you very much.

    1. Hey Chad,

      Thanks for the TLDR, it helps! 🙂

      If you have a left lateral pelvic tilt AND a Left rotated pelvis (right side more forward), you can address them one at a time, or even together.

      It doesn’t really matter which one you start off with first.

      I am a big fan of one sided exercises as it exposes weaknesses/compensations. But if you wanted to know when you can start bilateral exercises, it is when you can control a neutral pelvis.

      Mark

  103. Hey Mark,

    So I have a slight lateral pelvic tilt but on the right side, as in my right hip is lower than my left hip to the point where my right leg is longer. I really struggled to find something this helpful, that I can perform on my own. Although I am quite confused and have a few questions. First, are these exercises supposed to be done on both legs or just my right leg to level it up ? Second, how often should I do these exercises ? And third, how long will it take to level my hips ?

    1. Hey Emmanuel,

      1. You will need to do the exercises on both legs for best results.

      2. You can try to do these exercises every 2-3 days to begin with. From here – you can increase the frequency if necessary.

      3. It really depends!

      Mark

  104. Hello Mark,

    It was a fantastic thing for me to discover your website. Thanks for sharing your knowledge for free.

    I have been following the regime you have laid out diligently since 2 weeks. Please help me for 2 Qs
    1. I get pain in left butt and left side below rib cage, above pelvic bone. I have left hip drop. Is this part of LPT?
    2. I want to start a strength training. Can I continue your exercises and got to gym as well? I understand I shouldnt stretch weak muscle not strengthen tight muscles.

    I was a cyclist but due to bad technique of breaking using left foot while sitting on saddle elongated or rotated my left side leading to pain. mRI showed cartilage tilt.

    1. Hey Rahul,

      Thanks for the questions:

      1. Yes – one sided pain can be due to a lateral pelvic tilt.

      2. You can go to the gym, however, I would try to prioritise the exercises in the blog post.

      Mark

  105. Hi Mark, I have a lateral pelvic tilt and Ive decided to do something about it, so my question is how many times a week should I be doing these and in what order? And does going to the gym and doing squats, deadlifts etc. make it worse? While Im doing squats I tend to lean to my right side and it is probably because of this. To put it briefly how does doing corrective exercises correspond with doing heavy lifts at the gym?

    1. Hey Petar,

      If fixing your lateral pelvic tilt is your goal, try to maintain level pelvis whilst performing the squats/deadlifts etc at the gym.

      If you can’t control it very well, you will need to stick with the exercises mentioned in the blog post until you can.

      You want to work your way up to heavy weight as long as you can control your pelvis

      Mark

      1. Hi mark ,i’ve been a lateral pelvic couple of years and very hard to fix.Try a lot of any exercise but still not going to work.Can you help me because i always feel unbalanced when walking.Thank you

  106. Hello Mark. I’ve been using my left hand and leg a lot more because my left shoulder is higher than my right one. Today I started experiencing sharp terrible pain in my left side of the back when I move. Is that normal?

  107. Hi Mark,
    I have a lateral pelvic tilt, but how many months or weeks to corrects my pelvis. And how many times a week should I do this

    1. Hi mark,
      I have a lateral pelvic tilt but I have many questions. How many monthes does it take to fix your hips. And how many times am I supposed to do these excersises in a week?

  108. Dear Mark, I came across your page and would like to check if I can be doing these exercises. I went to a hip specialist he says I have arthritis of the left hip. I went to a chiro and she told me my pelvis is tilted or something and X-rays of my spine and other muscoskeletal system looks awful. Both of these professionals are expensive for follow up and so I have decided to do exercises on my own. I am now relying on a walking stick after I keep feeling like I’m going to fall when my hip joint snaps when I walk too much. (This came about when I tried stretching on my own without engaging the correct muscles 🙁
    That picture of a man standing with one leg straight and the other bent – that’s me. I can’t stand straight – my right leg holds me up but my left leg just droops and the knee faces down and it’s hard to straighten it. Do you think I can get started on these exercises? Please advise.

    1. Hi Elise,

      It would be a good idea to focus on strengthening the hip first. If weight bearing is an issue, hydrotherapy (pool exercises) are great for arthritic hips.

      Then from here, you can move onto these exercises for your lateral pelvic tilt.

      Mark

  109. hey Mark, since my back issue – with a lateral pelvic tilt – have been having issues with my gait/feet. My hike is on the right and the main issues have been with my right foot – though my left is also impacted. Any idea what is happening and what I can do as I work to get straightened out, to keep walking okay? It’s pretty scary. Thx ahead of time, Mark.

    Pam

    1. Hey Pam,

      What kind of foot issues are you getting?

      I have a blog on flat feet that might help. Check it out here.

      You might need to focus on the foot as well as your Lateral pelvic tilt.

      Mark

      1. Hi, no, I have fairly narrow, high-arched feet (my whole family does), and the problems began soon after the back issue – lot of metatarsal issues, general instability with the foot, and it appears that my feet are both collapsing in a bit now when I walk and stand – which never happened before.

        1. Hi Pam,

          Sounds like you are losing control of your arch.

          The higher your arch starts, the more room is has to fall. The further it drops without control, the more likely a foot problem can occur.

          I would still suggest the “SHORT FOOT” exercises on that blog post.

          If you have a high arch, you would want to activate the short foot, stand on that foot, then twist your body away from that foot. Try to maintain the short foot activation through the movement.

          Mark

          1. Okay, thx very much for that. One last question…am really looking to understand what’s happening – from the pelvis down – to be creating this situation? Which muscles might be weak, which ones pulling things out of whack, etc. It all began with my back injury. Last question from this desperate Canadian, I promise! (She said with fingers crossed behind her back) 😊

  110. Hey Mark!

    Been through 10 months of hell with my left SI joint. I had always felt off balance. I experienced 3 lumbar disc bulges in feb 2018. Did PT for SI joint dysfunction. Now in chiropractic where they said I had a lateral pelvic tilt. They said my left hip is higher than the right hip. My left hip is posterior tilt and right is anterior. Wouldn’t that make it a rotated pelvis? Also, I do have some pretty bad knee pain and I told them my feel are flat but, they said knee paid should resolve once the pelvis is restored. Can this be corrected or is something I will have to live with forever? I’m trying to find the best way to fix this mess.
    Thank you!

    1. Hey Ben,

      It seems you have described a:
      – Left lateral pelvic tilt (left hip hike)
      – Left pelvis rotation

      If your pelvis is driving all of your issues, fixing the pelvis will have a flow on effect on your SIJ and Knees. If not, you may need to address other areas as well.

      Mark

  111. Hi Mark,

    I am facing lower back pain for 5 months now and even multiple doctors and chiropractor visits did not help. I am on PT now and working one my Hip flexors and glutes for 1 month but not much progress. I have left slide hip hike and I feel left size pelvis is forward and the right side is backward. Do I have both lateral and rotated pelvis?
    As per PT my hip flexors / PSOAS on the left side is very tight and that is pulling my pelvis up.
    I am so confused and not able to understand what is wrong and where should I focus.
    Thanks for the great post.
    Gurvinder

    1. Hi Gurvinder,

      By your description – it sounds like a left lateral pelvic tilt + Right rotated pelvis.

      If you have the opportunity to see a PT in person, they should be able to provide you with a more accurate assessment.

      There are multiple factors that could be contributing to your lower back pain.

      Mark

        1. Hi Gurvinder,

          The hip flexors may only be on part of the puzzle.

          It would be a good idea to assess other muscles such as the QL, adductors and glute med.

          Other muscles you can look at are the obliques and TFL.

          Mark

  112. First of all, THANKS! It’s awesome to see someone that cares for others!
    I was in PT for 2 years with 2 different PT. I did improve but not to the point of understanding what my issue was or been able to exercise. So, I decided to continue my PT exercises by myself. I am doing better but I have some questions I hope you can answer to me:
    I think I have left side hip hike. Is it normal to constantly have left calf and left gluteus pain?
    If yes, what can I do? I get a lot of nuts in my left calf.
    Is it safe to bike with left side hip hike?

    1. Hi Ana,

      If you have a left hip hike, chances are the you tend to lean on that left leg more than your right (during standing, walking, exercise etc)

      This means more load to some of your muscles in the left leg which may explain your left glute and calf pain.

      Addressing your lateral pelvic tilt will help!

      In the mean time, you can focus on releasing your painful areas to help with the pain.

      Mark

      1. Mark,
        I absolutely have right calf and gluteus pain not left. I’m sorry I wrote it incorrectly. What should I do and can I spin?
        Thanks again!

          1. It is the Gastrocnemius and the gluteus. The Gastrocnemius gets very tight and I can feel the nuts…very painful.

  113. Hey Mark, great post. I have my left hip higher than the right one, and evidently viceversa. What’s to do? Lower the left hip? Make the right hip higher? As a consequence, my right shoulder is also lower and feels weird compared to the left shoulder. What can I do to fix?

  114. Hi mark . I have right hip hike and I feel that my right obliques are weak and right glutius medius too. I m training my glutes so can I do side plank for obliques? When I walk I m leaning to right side .thanks

    1. Hi Hardeep,

      Try out the mentioned exercises on this blog post to help get your pelvis more neutral.

      Restoring your pelvis may help with your weak obliques and glute medius.

      Mark

      1. Thanks mark! I m doing all your exercises you mentioned above . Just wanna make sure is my back muscles on high hip side weaker than the other stretched side?

  115. Hi again, Mark, just found this page, and was wondering if I should do these exercises as well…I have a tilted and rotated pelvis. I was asking you questions on your rotation page, but I have both, so wondering how to best approach this – exercise-wise? Do I do work on correcting one before the other? I.e., do the rotation exercises for a while, then do the tilt ones, or the opposite?

    Thx!

    Pam

    1. Hi Pam,

      You can start with either.

      Pick one and see how far the exercises get you. Once you feel you have gone as far as you can with the exercises over a set amount of time, you can then introduce the other exercises.

      Try not to overwhelm yourself 🙂

      Mark

  116. Hi Mark, your article is excellent . I am an orthopedic doctor , I have operated a young female with DDH ( total hip replacement done ) pre-operatively she had lateral pelvic tilt toward the diseased hip to compensate for the shortening , this has lead to apparent lengthening of the same limb post surgery specially after inaccurate physiotherapy which had lead to increased tilting ( as the pelvis is tilted more toward the operated side with hip in normal position now ). Do you think it is possible to correct pelvic tilti in such cases. Regards

    1. Hey Ali,

      If the tilt is purely due an imbalance of muscular pull around the pelvis and not due to structure restriction, then the lateral pelvic tilt should respond well to the exercises.

      Mark

  117. Hi Mark, I developed lateral pelvic tilt from inactivity due to being in a cast for 2.5 months for right ankle surgery. My left abductors have become weak especially since walking again and it has caused weak glutes, soreness in my back and left shoulder, and weak core. Would this program be a good place to start correcting my mechanics and doing my ankle physical therapy at the Same time?

    1. Hi Tim,

      Your ankle rehab should take priority as this is likely driving your lateral pelvic tilt.

      If you wanted to do hip exercises as well, then it is fine to do the mentioned exercises as well.

      Mark

  118. Hey man … I love this page thanks for the tips… I have an issue with squatting and groin strains on left side… I do feel like I have a lateral pelvic tilt as when I squat I lean n put more pressure on my right… I can externally rotate my right hip but not much internal and my left cannot externally rotate at all and if I try it I hear this cracking sound….idk if it’s hip impingment or lateral pelvic tilt or what but man this is very annoying especially the groin strains as I can’t put the weight up anymore past 435 lbs

    1. Hey Zain,

      When there is a opposite difference in External/Internal rotation when comparing the hips, I tend to suspect a PELVIS ROTATION.

      Check out this post : How to fix a Rotated pelvis.

      In regards to the cracking sound, this could be related to your hip joint itself. Have you had any scans to check out the structural integrity of the hip joint? If it is all clear, then it is likely a matter of a balancing out the hips to help centrate that hip joint so that nothing is grinding.

      If you have a left groin pain and you feel you weight bear more on your right side during a squat, you may be letting your pelvis deviate to the right side. This in turn will place more eccentric load on your left groin.

      You can do some groin rehab on this area, but at the end of the day, I would focus on centering the pelvis over the legs. This can be achieved with the same exercises here but with emphasis on shifting to a stacked position.

      Mark

  119. Hi mark,

    After a twisting injury I have had difficulty breathing left side, and had discomfort when replicating the motion that initially caused slight pain. This was 8 years ago. Now I have an onset of scary symptoms. I compensate to breathe and can’t take deep breaths, I have back and front abdominal pain, air in abdomen, neck pain, head inflammation, abdomen know does not look symmetrical, and I developed recently digestive issues. Doctors can not find anything. I found I have this. Could this potentially have kicked off this onset? I noticed I feel better when I’m certain positions especially lateral pelvic tilting to my left. Also muscles don’t feel right on my left side. Could this cause such a crazy amount of chaos to a healthy body?

    1. Hi Tico,

      It sounds like you’ve done something to the ribs. They can often lead to issues related to the gut, breathing, abdominal bloat, sweating, etc.

      I would recommend you see a therapist who is trained in the Thoracic Ring approach.

      Mark

  120. Hi Mark,

    Thank you for your posts about addressing the lateral pelvic tilt and a pelvic rotation. I now realize that I have a left-side pelvic rotation, and a right-side hip-hitch or lateral pelvic rotation. These exercises and releases have been very helpful, and I’ve noticed improvement in the month that I have been focusing on them regularly. Just had 2 more follow-up questions:

    1. How do I address weak obliques in a careful way? My right side obliques with the hip hike are very weak and I tend to collapse on that side very easily and have balance issues. Everywhere recommends side-planks but that hasn’t been too helpful for me, the lift doesn’t seem to be coming out of my obliques and I feel a little more twisted after doing them.

    2. Do you have any recommendations for upper back/shoulder exercises? I’ve noticed that my shoulders (deltoids?) and trapezius are bent forward giving me a kind of hunch and I want to bring those back.

    Thank you very much, appreciate your work.

  121. Hi Mark!
    Initially I thought I had a pelvic rotation but I think it might be a lateral pelvic tilt at this point (per my comment on your other post, sorry)… My right glute and medius are much stronger than the left, while my left quad and hamstrings are stronger than the right. My right hip flexor is very tight and much less flexible than my left. When I am walking I feel like my left hip is catching. I also tried the standing test and when I stand on my right leg I feel like my body weight tries to shift as my foot starts to cave inwards. When I am supine my right hip bone sticks up quite a bit further than my left. Would these be signs of a lateral pelvic tilt and if so, to what side? I really want to figure it out so I can get it solved 🙁

  122. Hi I am a taxi driver who sits for long periods of the day, my physio said he thinks I have adductor tendonathopy, and slight pelvic imbalance. problem is after I have excercised my area in question becomes sore. If this is degenerative can this be corrected in some way or am I doomed forever? How long would Need to take off work to decrease the inflammation from the repetative action of pressing on the accelator/brake and start my rehab programme from the beginning again

    1. Hey Ben,

      If your adductor is the issue, I would focus on getting that tendon as strong as possible.

      From here – then you can look at getting the pelvis balanced out.

      In terms of how long you will need to take off, that really depends on how much of your sitting is aggravating your symptoms. It might just be a matter of taking more breaks frequently, changing seat height, doing exercises within the car etc.

      Mark

  123. Hello Mark, many thank for your work . I must go through all this comments and also many more times through your page. So all this exercises here are for higher right side. I think this is my problem… right side. I have sitting job and my sport is cycling (aprox 5.000km per season). I think I lean on left sideod the bike and I don’t seat good on my left but .
    Question. I am affraid of massage my right QL because of muscle spasm and lower back muscles lock. This lock is sooooo painful. Can I try anyway ?
    Sorry for my english. Bojan from Slovenia (EU)

      1. Mark, thanks. I will try. What about sitting on the chair in office? Is there a solution to put something under left sitting bone to bring left pelvis higher. BR, Bojan

  124. Hi Mark!

    Thank you for sharing your exercises for free, it helps me tremendously to understand what’s wrong with my body and how to fix it!
    I have a rotated pelvis to the right with a lateral pelvic tilt and a slight scoliosis to the left so I have a lot to work on. I’m wondering how often should I do these pelvic exercises and stretches to see results quick?
    ( I have been dealing with this issue over a year and been doing a lot of exercises (sadly for a long time I was misdiagnosed, and therefore was doing the wrong ones) I did them most days of the week- and I figured I was probably constantly sore as I left no time for muscles to repair and rest.
    How many times a week is ideal? Should I also continue swimming?
    Thank you for your advise in advance!

    Agnes

  125. Hey Mark,
    I have a question regarding diagnosing the correct “problem” leg
    In the picture of the skeleton underneath the heading “Why is it a bad thing?”
    that exact same thing is occurring with my right leg when I stand.

    For some reason no matter how hard I think I am evening both sides my left leg becomes locked out but my right knee curves inwards. which leaves me leaning towards the right and not putting enough pressure on my left leg.

    Which leg would I have to stretch in the exercises? My left or right leg?

    -Thank you

  126. Hello Mark,
    I’m so glad I found this article after 6 years of searching for hope and relief from my back pain. In 2012, I fell off a skateboard and landed really hard on my tailbone area that I even felt my legs go numb for a day, but ever since then my lower back kills me if I sit in class or stand for a while. In 2014, I was diagnosed with scoliosis at age 14, and I believe it was from my fall causing my pelvis to have issues. Do you think this can be possible? I know from my 2011 check up that my spine was straight, but after that fall my entire posture is gradually getting worse. My tailbone/sacrum still hurts so bad even when I touch the area, but all the doctors blame my scoliosis for making it hurt saying “your pain is because of scoliosis of course” rather than considering my injury when I explain it’s a different type of pain. Thank you so much for these exercises to help my hip unevenness. I really appreciate it 🙂

    1. Hello Zara,

      It is possible that your scoliosis is as a result of your fall… especially when pain changes the way you walk/stand/sit habitually.

      Did the doctors order an scans to the tail bone and lower back region?

      Mark

      PS. Scoliosis blog post coming out soon. Make sure to follow me on Facebook 🙂

      1. Hello Mark,
        It’s so nice to hear that someone agrees with me by saying it can be a possibility. Unfortunately, I didn’t get any imaging after my fall until 2014 when I got X-rays, and then 2016 for my spine MRIs just to see more detail. Some radiologists didn’t mention much about my sacrum and just saying it’s not broken, but when I mentioned to the orthopedic doctors that my sacrum feels like it’s bulging out and before the fall it wasn’t, all they said was “well you have scoliosis so…” I feel like my situation is complicated and that’s why I googled how to fix my pelvis myself because I just know this pain is different on top of the scoliosis pains. Is this a good start for me? I don’t have Facebook, but I will always come to your blog to check for updates. 🙂 Thank you so much for replying me!

  127. Hey mark! I have lateral pelvic tilt but The only thing that is confusing to me is that I have hip hike on my right side and that’s where my shoulder is lower than the otherside. Everything you have explained is point. Plz help me out

    1. Hi Safia,

      If you have a right hip hike, the right shoulder will tend to drop to compensate for the pelvis position.

      Addressing your lateral pelvic tilt may help out with the shoulder position as well!

      Mark

  128. Really informative article, but I’m not sure if this works for me as well because the muscular imbalances you mentioned don’t match mine exactly.

    My right hip hikes up, but my left lower back is stronger than my right. My left glute works property, but my right glute doesn’t fire. My hip bone also has a slight twist clockwise and the rest of my upper body twists in the opposite direction.

    Do I have a completely different problem?

  129. Hey Mark! Thanks for the post. I’ve got a question regarding the Hip Hitch. Am I correct in understanding that if the hip hike is right-sided, it is the left buttock that one should lift?

    1. Hi there,

      If you have a right hip hike (right side is higher), then you will need to use your RIGHT glute med (and Left ql, left adductor) to lift the LEFT hip.

      Hope this clears things.

      Mark

  130. Hey Mark, I have high hip on right side, which has resulted in sciatica pain on left side. Although I am peacticing these exercices from 1 month, my sciatica pain hasnt decreased. How much time will it require to fully adjust my high hip?
    Thank u

    1. Hi Akshay,

      Initially – Try to prioritize your sciatic pain on the left side as opposed to addressing your pelvic tilt.

      Have you tried stretching TOWARDS the right side? This will help open up the hole as to which the nerve passes through.

      See more stretches here:
      Quadratus lumborum stretches

      Mark

      1. Mark hi I just started your exercises. I have had a hip hike right for years and am 2 years post a lumber fusion L5S1 Issue is my right oblique and ql attachments cause pain Also lying down Alfred being on feet all day make my QLs scream And hard to even get up Forget bending over Coughing or sneezing kill By the morning things calm down I just think I’ve had this dysfunction for 30 years Question how many times a week do all these movements ? Everyday ? Thanks for your thoughts

  131. Hello Mark,

    I am 20 years old man suffering from twisted pelvis. I am planning to go for a checkup with PT next month. My question is , will lateral pelvic tilt causes my body to get a permanent scoliosis? I’m quite stressed because I cant play sports like I used to play since 17 years old. I have noticed that my left rib cage is a little bit in front of the other one (left hip hike). Please kindly answer me Mark. Im hoping to hear something from you .

    Thank you

    1. Hi Hafiz,

      A lateral pelvic tilt may result in side bends of your spine (as compensation). If you don’t have scoliosis now, any new presentation will not likely be permanent.

      The rib cage will tend to follow what the spine is doing. The spine moves in relation to what the pelvis is doing. Getting that neutral pelvis would be the priority.

      Mark

  132. You say the “fix it section” is for a right pelvic hike. Reading the directions I noticed some of the pictures do not portray what the description says. For example flute mead rolling for fixing right hip hike says to roll out the left side of the body but the picture shows rolling out the right side. Do I follow the pictures or the descriptions. I would hate to perform the wrong stretch as I have a right pelvic hike.

    1. Hi Carl,

      Follow the Text in regards to the appropriate side.

      I had to recycle some old pictures from other posts and haven’t had time to take new ones.

      Sorry for the confusion.

      Mark

  133. Hi Mark,
    Thanks so much for such a useful post. I have been having lateral pelvic tilt (Right Hike) for so many years. I am going to follow your instructions starting from today. I have a few questions though.
    1. How long would it usually take to fix this condition?
    2. I have been having pain on my right knee for many years. When I do any of the below actions I feel pain
    a. When I try to do squads.
    b. When I climb up or down the stairs.
    c. When I try to stand on my right leg alone.
    As a result of this pain, subconsciously, I have been predominately using my left leg for all my activities to a point where my right leg has become thinner compared to the left. I have consulted a host of Physiotherapist so far, but no luck. Could this pain be because of my pelvic tilt?
    I am 30 years old and fairly muscular. I have been working out at the gym on and off for the last 10 years now.

  134. HI Mark, your postural stretching guides have been immensely useful for my pelvic tilt and rounded shoulders. I have a strange situation where my left side around the chest and shoulder becomes extremely tight after a couple of weeks and this results in numbness of the pinky and ring fingers from the ulnar nerve. I have been getting active release massages to loosen up the muscles currently and this immediately brings relief and stops the numbness in my fingers. I am wondering why the tightness would be much more prevalent on a single side of the body? I would assume rounded shoulders would cause the same level of tightness in each side of the chest and shoulders. In your experience, have you heard of the combination of pelvic tilt and rounded shoulders causing muscle tightness on a single side of the body? More specifically, the tightness occurs on the left side, I have a hip hike on the right side.

  135. Hi mark
    I’m Rohan I’m 16 years old but I’m suffering from many postural issues at the same time in this age, I did researches and found that I’m suffering from
    1. Nerd neck
    2. Rounded shoulders
    3. Rounded back
    4. Anterior pelvic tilt
    5. Lateral pelvic tilt
    6. Twisted pelvis
    7. Uneven shoulders
    And I think that there is some serious issue with my pelvis because when I observe lower body and my legs my knee caps were not in parallel position and my left leg appeared bigger than my right
    I’m really confused now what to do and where should I start from
    I need an immediate guidance asap please mark help me out here

    1. Hi Roham,

      That’s a whole lot of postural deviations you have!

      .. but don’t fret.. it’s actually more common than you think.

      In terms of where to start – it really depends on what are your current issues? Are you having pain?

      Mark

  136. Dear Mr Mark
    I have a herniated disc in the lumbar spine L4–L5 and I have a Scoliosis in the lumbar column fortunately the angle of it its too small around 6 i think i did an X-ray
    these days i feel that my left shoulder is higher than the right one and there is a pain in it(lift side) sometimes not all the time and there is a pain in the lift waist
    i think its muscles problem
    how could i avoid this pain and feel okay
    what about swimming is it help?
    if yes are there any exercise in the pool should i do
    what about swedish exercises?

    sincerely yours;

    1. Hi Mohamad,

      Swimming is fine as it is very gentle.

      If your issues are due to your lateral pelvic tilt, then performing the exercises on the blog post will help you out.

      I am not sure what swedish exercises are?

      Mark

  137. Hi Mark,

    I’m a little confused. You say the “The side of the longer leg will generally have the higher hip”. Personally, it would make more sense for the hip with the shorter leg to be higher. I was diagnosed with iliopsoas tendinitis, and I’m pretty positive it was a tear, anyways… I’m positive my right leg is longer. I constantly feel twisted, I have an anterior pelvic tilt, and a sway back. I’m constantly leaning forward. I’m just wondering, because I love your posts so much, if you can elaborate somewhat on why the side with the higher hip has the longer leg. Also, I’m curious, if it’s opposite in some cases, such as where your longer leg is the lower hip.

    1. Hey Nick,

      You can have the hip hike on the long or shorter side. It really depends how you are standing.

      If you tend to lean more towards the shorter leg, then the hike will be on that shorter side.

      Whereas – if you are standing equally, the structurally longer leg will have the hip hike.

      Hope this clears it up. If not , let me know.

      Mark

  138. Thank you so much for this site! It’s been super helpful while I wait for a PT in my area.

    I wanted to ask you – I have pain/inflammation on the side of the hip hike (right) and the strengthening exercises seem to trigger an increase in pain. Should I not be doing these exercises?

    Thanks very much again,
    Kate

    1. Hi Kate,

      You will need to address the inflammation first. When there is an excessive amount of inflammation, the area will easily be irritated even if you do the right exercise.

      Consider:
      – reduces exposure to aggravating factors
      – take anti-inflammatory medication
      – gentle and pain free hip movements
      – and worse case scenario which I tell most patients to avoid… cortisone injection.

      Mark

      1. Thanks Mark! I’ve been resting and only doing the stretching and rolling part of this list for now. Have an osteopath appt next week and then will probably find a or that will take me sooner.

  139. Great article, looking forward to starting some of these exercises. See the x-ray if you can!

    Long story short, active 36 yo, severe hip arthritis, short leg due to tilt opposite of the hip hike, hip replacement scheduled for January. Dr said the tilt could be my body compensating to the arthritis, etc. Only time my lower back doesn’t hurt is when I’m continuously active, not allowing my body to be sedentary…. too much activity hurts my hip joint… it’s a viscous cycle!

    I’m in St. Louis, MO. Any chance you’re local? If I’m going to be seeing a therapist, it would be nice to see someone as familiar as you!

    1. Hey Brad,

      Have you heard of Hip CARs? (a quick search on youtube will show you how it’s done) Give them a go. They are great for hip issues such as arthritis. (keep it pain free and comfortable throughout full movement)

      Unfortunately – I am not a resident of St.Louis 🙁

      Mark

  140. Hey Mark ,

    every time I squat or deadlift I feel a lot of soreness in my left quadratus lomborum. and when I stand in the mirror I can see that the bar is not straight on my back(more so at a slight diagonal). ive been strengthening my adductors and my left glute(hip hike on left side) but to no avail nothing gets better. any suggestions?

    1. Hi Chrystan,

      If you have done all that you can do for the lateral pelvic tilt, I would look for another cause of your symptoms.

      Have you checked if your pelvis is rotated or is rotating as you perform the squat/deadlift?

      Check out this post: Rotated pelvis.

      Another thing to consider is checking if your torso is in a neutral position. If your bar is tilting, it is likely that the torso is tilting the same way. ( I am working on a blog post about this problem. SHould be out soon!)

      Mark

  141. Hi Mark
    Where are you located? I am not confident in self-assessing my issue exactly as it has changed quite a lot over the last 10 years.

  142. Hi Mark,

    I have a condition in which my Right leg appear shorter than my left leg when I lay normally on my back with my feet stretched out by around an inch(2.5cm) however, I think it is due to my right femur bone protruding out near pelvis joint . More over I cannot put my right heel on the ground involuntarily.I have to force the right heel to do so. This has also caused to create a hip hike in my right hip as I generally walk on my right toe .I have very less control over my right toe as compared to the left.

    I have this condition since birth not due to an accident.

    Please let me know if this can be fixed by physiotherapy and what steps mentioned above should I follow.

    Awaiting you reply as soon as possible. Let me know if any other details are required.
    Age 26
    Male
    Medium build

    1. Hi Medium build Tushar,

      These exercises for lateral pelvic tilt should help you out.

      If in doubt – you can also get your legs measured to check for any leg length discrepancies.

      Mark

  143. Hi Mark,

    I Forgot to ask a question in my last comment. For the step up/ step down exercises, if I have a left leg hip hike, do I lower my leg with the left leg or the right leg?

  144. Hi Mark,

    Thanks for the helpful article! I just have a question. Since I have a left hip hike, I was a little confused by the exercises under strengthening. It seems we are working both sides. Shouldn’t I only be strngthening the side that has the hip drop and stretching and releasing the left hip which has the hip hike?

    Thank you

    1. Hi Isamar,

      It is best to do both sides as indicated in the blog post.

      Best way to explain this is that your body works in pairs. Eg. the left hip glute med will work with the right adductor muscle to bring a left hip hike to a more neutral position.

      Mark

      1. By this you mean releasing the left glute med and strengthening the right adductor or the other way around? Thanks again!

  145. Hey Mark
    Thanks for all this great info it’s such a rare find u explain things so well.
    I’m alittle confused about what side I have the hip hike to be honest and I just can’t figure it out.
    When I stand my right hip appears alittle higher but when lying it’s my left hip that’s higher. My left leg is alittle shorter and I lean on this side more when standing I also have more pain in my right glute Ned and glutes in general as my right leg seems to be more dominant when moving. Oh I also have a left rotated pelvis which I’ve beeen working on but even walking puts me in pain currently.
    Looking forward to your feedback

    Romana

    1. Hi Romana,

      If your issues are due to your standing, I would suggest looking at your pelvis when it is in a standing position.

      Keep in mind – you could have a right pelvic tilt in static standing and a left pelvic tilt when walking.

      Mark

  146. Hi Mark
    I have been seeing various health professionals due to a sore lower back and left side glute-med pain especially after sitting/cycling and while running. I also have quite a significant scoliosis. The latest diagnosis was a small hemi-pelvis and I have used an small lift under my left buttock while sitting and a lift in in left shoe with immediate pain relief. However I understand that this is a very uncommon diagnoses and wondering if it is just a lateral pelvic tilt.What would be a good way to find out?

  147. Hi Mark, i have a left lateral tilt, how many times a day should i do these stretches. And how long does it usually take to see results.

  148. Hi Mark I have a right sided hip hike and whenever I get into position to do the TFL stretch that you have demonstrated my right hip shifts too far forward and twists my body making me unable to perform the stretch?

  149. Hi can i please send you some of my pictures? I dont really know if have lateral pelvic tilt but my whole right side of my body hurt when i do some physical activity. I just want to ask if you can do some posture assesment from these pictures that i will send you.

  150. THANK YOU!! My physio has never let me train one muscle and not the other, you have broken this down and explained it perfectly. My left hip hike comes on after any time sitting for longer than a couple of hours, which scares me for when i get a job where im sitting 40 hours a week. I think it might be my left adductor primarily but i know it is a combination of weak glutes/hips and my flat feet,. Orthotics have stopped walking from creating the hike but sitting still does it every time even with the right sitting posture, any tips?

    1. Hi Blake,

      Try to sit on your “sit bones”

      (See image)

      Keep your weight even distributed between these 2 points.

      If you tend to hip hike whilst sitting for long periods, I would see what is happening with your torso. (eg. are you leaning to one side? one leg crossed over the other?).

      Focusing on the QL muscle might be helpful in this case. (engaging vs relaxing, L vs R)

      Mark

      Mark

  151. Hi Mark
    I’m so glad I found this.
    I have had pain in my left hip on and off for a few years and now constant pain and a limp for the last 3 months. I had an x-Ray and was diagnosed with osteoarthritis. Then I noticed that my left leg appeared to be about 2 inches longer than the right and I know it wasn’t always like that. This bad posture must have been putting a lot of extra pressure on that hip. Now I have found your page and these exercises, I am hopeful I can correct it and limit any more damage and ease my pain rather than the inevitable deterioration I thought I was facing. I’ve arranged to see a physiotherapist in a few days so that should also help. I love to hike up to 8 miles in a day and I didn’t want to give that up. I was also looking at walking sticks but hopefully I won’t need one if I correct my posture and take the strain off that hip. Thanks so much for the insight into what’s going on.

  152. Hey Mark!

    My right side hip is elevated. I went to see a PT and sure enough he said both my glute meds were weak but the right side some more. He prescribed me some band walks to strengthen them and I have been doing those. However I still am noticing the hip hike and going through your article here I was wondering if it could be my QL. I find it more natural to turn to the left. Does that mean my right side QL is considered tight? Also, should I bother adding corrective exercises for my left side to strengthen it? I already work out quite a bit and always feel it in my left for osme reason. Thanks!

    1. Hi Ben,

      Your QL is likely involved in your lateral pelvic tilt and will need to be addressed in conjunction with your glute meds.

      If you find it easier to turning your pelvis to one side more than the other, you may have a degree of pelvic rotation. Check out this post for more on that.

      If your left glute med is weak, strengthening will never go a stray. With a background of a Right hip hike however, make sure that you are not over doing it relative to the right side.

      Mark

  153. Thankyou so much for a great article. Best article on hip rotation I have ever read. Tonight was the first time I have walked and felt equally balanced for 20 yrs! I am looking forward to sorting this for good. Grateful does not nearly describe how I feel.

  154. Hi,

    Like the other articles you have published, this is a great one.

    I have a left rotated and hiked pelvis. A quick question to make sure I implement the stretches correctly. Under the side lunge stretch to fix right hiked hip (in example above) the stretch seems to stretch the left adductors (yellow line); shouldn’t it be the other way around (i.e. stretch the right adductors)? Am I missing something?

    Thanks a lot

    1. Hi Audrey,

      You are spot on. The photo is wrong and haven’t had time to correct it yet. Follow the text and use the photos as a general guide to how to do the movement.

      Mark

  155. I look forward to trying these exercises I have been in extreme pain for over 9 months and have been unable to do many things that I enjoy such as walking, playing pickleball and enjoying a walk in the park with my dog. It is been excruciating pain and very debilitating as it has now developed into hip arthritis into my right side. I pray that this will be a solution and correction as I work hard to fix and correct the problem thank you so much for this wonderful website

  156. Hi there my name is India I have one concern but when I read about pelvic tilt I don’t know where do my case falls under, okay so my right hip sits higher and my left side sits lower but it’s weird because my right leg appears and feels longer than my left side which sits lower, I don’t know what that would fall under knowing how usually everything I read is higher hip equals shorter leg and lower hip higher mines is opposite my higher hip has longer leg and my lower hip has shorter leg… I need some help before I decide to get any professional help since I am not sure of what my condition really is….

    1. Hi India,

      You can have a shorter or longer leg that is coupled with a high hip. Keep in mind apparent leg lengths can change in a standing vs lying position.

      Either way – you can do the same exercises for the pelvis to address the lateral pelvic tilt.

      Mark

  157. I have a left hip & knee joint repacments, so that leg is 4cm shorter but I have noticed over the last 6 months or so, it seems to be getting shorter, not so I have been to I have a lateral hip tilt, which is now making my left leg even shorter.
    I don’t have full movement in that hip, & is getting weaker, I’m 64 but I don’t want it getting to the point where I can’t walk, do you think any or all the exercises you have shown out here will help me, slow & steady. Many thanks Linda

    1. Hey Linda,

      The first thing I would consider is making sure you reclaim as much strength and mobility back in the hip and knees before correcting your tilt.

      The pelvis will sacrifice its position if your hips/knees aren’t moving as they were designed to.

      With consistent effort and time, you can improve the capacity of your joints. In terms of what to do – Are you able to see a physio for a full assessment?

      Mark

  158. Hey Mark

    Is it possible to have the shorter leg on the same side as the hip hike?
    I’m pretty sure I have a left hip hike but from reading above you say it’s more common to have the hike on the longer leg?
    Cheers

  159. Hi Mark,
    I saw a chiropractor several years ago who suggested I use a heel lift in my dropped shoe. It has helped a ton while working long hours on my feet, but I am wondering if it will hinder my correction using the exercises? Also, is it possible to run before it is corrected? Should I use the lift for that?

    Thanks!
    Jessica

    1. Hi Jessica,

      Your body will get used to whatever positions/stress you place on it throughout the day.

      If you are using the heel lift for 8 hours a day, but only doing exercises for 1-2 a week for 10 minutes or so, the lift may hinder your progress.

      If your running is more important than correcting your tilt, you can keep running with the lift for now.

      As you improve with the exercises, you will eventually want to get to the stage where you feel uncomfortable in the heel lift. This a good sign you are getting better at controlling your pelvis!

      Mark

  160. I am currently being treated for this condition with elevation on the right side. The PT I’m seeing is great but has been massaging only the right side glute medius. When I followed your directions and rolled on the massage ball on the left side there was a significant difference in the way I felt balance in my standing posture. The left side was also fairly sore initially. Thanks so much for your complete and thorough instructions included here.

  161. Hi Mark,
    Thank you for these exercises. I hope you can answer my question.

    I do have a right hip hike and left hip drop. I just started doing your exercises , some I cannot do very well so I only do it if I have good form until I am more stabilized. Too much muscular dysfunction going on.

    I am also doing single leg exercises(glute squeezes/one leg stands w/glute squeezes).

    My right glute is smaller more defined, the left is larger and not as defined. One PT mentioned the smaller glute would be the problem. When I do my one legged glute squeezes I start getting tightness in the hip area mostly from my left(hip drop). Should I focus doing more strengthening on whichever is the weaker glute? The problem that I have is I am only guessing which is the “weaker” glute, my right hip hike, dominant side or my seemingly weaker left side.

    I also have shoulder issues. My thinking is my right side maybe my dysfunctional side after all, b/c not only the hip hike but shoulder(lower) issues. I was always focusing on my shoulder/scap issues, but now am thinking it’s more of a hip issue/weaknesses and that is what is causing my shoulder stuff.

    Anyways, I would greatly appreciate it if you could tell me which would be the weaker glute, the hip hike or the hip drop and which or both should be stretched or strengthened more or equally?

    Thank you for your time, Lil

    1. Hi Lil,

      The tricky part is that the glute muscle is a tri-planar muscle. This basically means it is involved with many different movements.

      When referring to a “weak glute”, the question would be which movement of the glute complex is weak? (hip abduction vs hip extension vs hip external/internal rotation etc)

      In a right hip hike, the right glute MEDIUS is generally the weaker/longer side. (hip abduction)

      However – if you have pelvic rotation as well, it will affect the strength of the glute complex as well.

      With a single bridge (hip extension)- if you feel that the left side is weaker, I would check to see if your pelvis is rotated to the right and then do the recommend exercises for that.

      Mark

      1. Thank you Mark for taking the time to answer/help me and others. I have another question if I may, I am not sure if I have APT besides lateral pelvic tilt, if that is even possible. I have all the outlined symptoms of both lateral and anterior pelvic tilt. I also have a deep inner curve in my lumbar area but my butt doesn’t stick out nor does it look flat like in swayback. It is more noticeable when standing sideways into the mirror. Is that lordosis or hyperlordosis poss caused by weak glutes/abs etc?

        Would it benefit me just to do your lateral pelvic exercises or should I maybe do your APT exercises instead? Sorry, my head is just spinning, just not sure which group of exercises I should do.

        Thank you again.

  162. Hi Mark just wanted to ask one thing. Considering i have a left hip hike i should do the opposite sides of what you have demonstrated shouldn’t i?

  163. I had my left hip replaced. Heterotopic bone grew in around the implant, which I had a second operation for, but they could not take out all of it. It has pushed up my hip causing a lateral pelvic tilt in addition to causing retrolisthesis in my spine. My lower back is very stiff which affects my walking and bending. Is there a way to correct this, since its caused by bone and not a “muscle retraining” issue? Most exercises I see involve heavy manipulation of my leg, which I can’t do due to the physical bone in there. I have been told, additional surgery to remove the bone may not help and just be risky.

    1. Hey Bill,

      When there are structural issues with the joints, there may be some limitations on how far you can influence the pelvis/hip position.

      That being said, there is always something that can significantly improved with exercises.

      The first thing I would focus on is getting as much movement (plus control) of that hip.

      Check out THIS VIDEO of hip CARs. Have you tried these?

      Mark

  164. Hey Mark,

    Thank you for your posts. Ive been dealing with left sided SI joint pain for a while now. Ive been going to a PT for the past 2 months who diagnosed me with an upslipped pelvis with posterior tilt rotation (on my left side). It makes sense to me but not much of what she is having me do is improving my condition substantially. She generally resets it when I come in (tractions my left leg out, isometric psaos into her hand, then squeeze my knees together and hear a pop). After that I generally do psaos leg lifts, glute and core work. The psaos stuff usually feels good but the glute and core work do not and sometimes can cause pain. She never really has me do any stretching altho I have tried stretching that side QL but it can make it feel worse. Im getting very frustrated because the pain is still constant and doesn’t seem to be improving that much

    What stretches and exercises would you have some with my condition do?

  165. hey Mark, i have had this for a while now, and it’s a hike in my right hip specifically, which i think caused my right leg to look different to my left, eg. curved lower leg (more than left). amd i’d just like to know if there is any hope for them to look the same one day?

  166. Hi Mark,

    I know this is an old posting but I’m about at my wits end here. My left leg muscles seem to engage so much more than my right leg. My calf and hamstring are so much more developed than my right leg. The left leg is always tight and achy. I’m pretty active but always seem to engage the left leg muscles so much more than my right. I do feel like that left hip is higher. What can I do to alleviate the tightness and to engage my right leg just like my left?

    1. Hi Sarah,

      I would consider focusing more on single leg exercises.

      Sounds like you are placing more pressure through your left leg as compared to the right.

      Mark

    2. I have the exact problem but opposite leg, my right leg. it feels when I hike or cycle that the right leg is doing all the work and the left leg is just hitching a ride. What have you found to help? I stretch the left side like crazy, and recently saw an acupuncturist whom is helping to loosen right glute external rotators and TFL and Quadratus lumborum right side. I have been labeled as having pelvic malalignment syndrome and so I think my pelvis is rotated towards faceing left and right leg is slightly shorter

  167. Hi sir,

    My left hip, when I touch my left hip bone it seems to have come out and I feel the difference between the right and the left and I have pain in my right knee and ankle and they also make popping sound while walking for some time, My left pelvic is tilted up in X-Ray, I don’t know what has happened and it has been there for more than 5 years, doctor said it is because my right leg is short by 1cm but leg has become short due to pelvic tilt, but why my left hip has come out? I don’t understand,can this be fixed? Please some one help..

  168. Hi sir,

    My left hip, when I touch my left hip bone it seems to have come out and I feel the difference between the right and the left and I have pain in my right knee and ankle and they also make popping sound while walking for some time, My left pelvic is tilted up in X-Ray, I don’t know what has happened and it has been there for more than 5 years, doctor said it is because my left leg is short by 1cm but leg has become short due to pelvic tilt, but why my left hip has come out? I don’t understand,can this be fixed? Please some one help..

  169. Hi Mark, I have pelvic tilt (left side hitched) and suffer significant pain in my hip just above the illiac crest and at the ASIS.
    I have beem seeing an osteopath who feels that his work isnt having any positive effect and has effectively indicated I will nees to just manage the pain.
    I am training for a marathon and the only time it doesnt hurt is when I am running or walking. Soon after stopping I get the pain.
    I have been rolling the surrounding area (glutes, legs, lumbar) but this causes increase in pain through my hip. Stretching also causes a significant increae in pain.
    Am not sure whether i should continue to roll/stretch and use NSADs to manage the pain in the hope that the continued stretching helps improve things?
    Any advice?

    1. Hi Becky,

      Sounds like there is some inflammation/tendon issue going on there. When the area is warm and moving, it will feel better. But when you are stationary and cool down, the pain usually will increase.

      Can you draw on a diagram where you are experiencing the pain.

      And also – did the osteo look at your running technique or single leg balance?

      Mark

      1. Hi Mark, apologies for the late reply.
        I can’t work out how to attach the diagram with an indication of where the pain is… The pain has reduced in intensity somewhat since following your guidance above on stretching/rolling.
        My osteo hasnt got me doing any exercises for this – rather advised me to get orthotics as my arches are collapsing – both feet (which I have done).

        Many thanks, becky

  170. Hello Mark. Thank you very much for all of this detailed information for lateral pelvic tilt. I have been doing most of these every other day for a little over two weeks now but pain has developed in the right hip area (my right hip is where the hike is located) particularly in the QL and glute medius. It seems to get worse after I do the stretches & exercise. I do want to mention that I have injured this area several times during squats and deadlifts at the gym. Should I wait for several weeks for the area to heal?

    Thanks again for all the time you spend writing up these guides and responding to every question and comment!

    1. Hi Cody,

      Looks like you are engaging those muscles. You want to feel your right glute med fire off for addressing a right hip hike. Be careful not compensate with the Right QL though!

      Perhaps let the pain subside for now, and go more gentle with the exercises. You may just have to let the body get used to the exercises.

      Mark

      1. Thanks for the fast reply! I iced it several times yesterday and took an NSAID and it feels better today. I will try the gentler exercises the next time I do the routine. I did want to ask how frequently do you recommend doing the exercises? Also, should I do them in the order you listed? Finally, do you recommend doing all of the listed exercise in one sitting?

        1. Hi Cody,

          You can do them 3-4 times a week. But this really depends how much you push yourself.

          You don’t have to do them in order. And you don’t need to do in one sitting.

          Mark

  171. Hey mark
    I have sacroiliac dysfuntion ,The left hip is higher than the right hip by 2 mm. Do the lateral pelvic tilt exercises first or do pelvic rotation exercises or work at the same time.
    I have pain in the right knee ,ankle and sciatic nerve in the left side( piriformis syndrome)
    How to send you detailed x- ray images.
    Thank you.

  172. Hi Mark. I have a higher right hip so Could I do these exercises that you told us just in the one side or in the both? Another question is I’ve just knew about labrum crush in the left side of my hip.. could i do more carefully in these exercises? Thanks.

    1. Hi Phelipe,

      You want to do both sides.

      You can still do these exercises with issues in your left hip, but just be weary of any pain/discomfort around the left hip.

      Mark

  173. Hi Mark,

    I have all the symptoms you describe of having a lateral pelvic tilt. I have a weak gluteus medius on the left side, A tight quadratas laborum on the left side, I’m pretty sure my psoas major needs to be strengthened on the left, etc. The weird this is, my hip hike, though slight, is on the right side. In addition, just like the skeleton pic you provided my left leg and left side has issues in general. feels like my left arch support roles inward/is collapsing. I’ve had a history of runners knee on the left knee, I’ve had sciatica symptoms on the outside of my left thigh for a few years now (numbness, tingling, burning). When I have to stand for any period of time my left upper glute hurts and feels tight.

    A little history: I was in a severe car accident back in 2000 when I was 18. I experienced a very heavy blow to my lower right side of my back, in the quadratus laborum area, causing a huge hematoma and weakened muscles on that side. My chiropractor said it appeared as though the impact had turned my pelvis a bit to the left, and she told me I would probably have issues as I got older. Well….she was right!!! I’m now 37, stay pretty active, but almost always have some type of discomfort related to this issue. I feel like I really need to start tackling it before it gets worse and worse. My current chiropractor does good spinal adjustments, but eventually the problem reverts back to exactly how it was before. She told me I have a weak and tight hip flexor on the left side, that I need to activate and strengthen it so the hip extensor (glute) starts getting activated too. The problem is, when I look up how to do this on the internet, everyone says to do different and often conflicting excerises. I’m at a loss of what to do! Perhaps my situation has added complication of having a slight lateral tilt, combined with a pelvic twist to the left.

    So my question is, should I simply follow your recommended exercises above, or should I take another approach? Any help would be greatly greatly appreciated!

    All the best,
    Jeff

  174. Hi Mark
    It is about 5-6 months that i have noticed that at the pelvic region,my left side seems more laterally sposted than my right side.I have been frequenting gym maybe 10-12 months before noticing this problem ,and I never thought actually that it could be due to that.I wanted to ask ,is it a problem,and is it necessary for a surgery on this cases or some exercises will help as well ?
    p.s I took some photos but i’m not finding a way how to upload them

  175. Hi mark,
    I have noticed that my right hip is higher than my left and also my right shoulder is higher. I had a shoulder reconstruction on my right shoulder six months ago and also had two hip operation 9 months ago. I have noticed I have been getting a lot of headaches and nerve pain on my left side, and often feel great tension and the left side with the lowered hip. Could this be of result of compensation from my injured shoulder which was torn for two years, as I feel the nerve pain came from that period on.

    1. Hey Nicholas,

      In the absence of any other injuries, it sounds like it may be due to compensatory changes from your shoulder recon.

      I would prioritise your nerve pain first though!

      Mark

  176. Hey Mark,
    About six years ago I had my tenth rib on the right side completely tear loose in the front where it connects to the rib above it at the end. So for six years I slept on my right side and drove leaning to the left and stood with my left hip up. Anyways, about nine months ago I got 2 and a half inches of that rib cut out to fix the problem because I have muscle imbalances everywhere now especially laterally tilted hips with the left one being the high one. Question…why does everyone say release the lower hip glute med….It is tight for sure but my problem is the left high side all the glute muscles are super tight and yes probably very weak but they are constantly flexed because of the high hip and when I exercise them it makes it feel even tighter…should I just do more release time? And as the muscle strengthens will it loosen up? thanks

    1. Hi Jared,

      You release the glute medius (hip abductor) on the LOWER side as that hip is in a position of HIP ABDUCTION.

      You can still feel tightness in your glute med in your HIGHER side, but this is likely a feeling of tension of an overworking elongated muscle. (feeling of tightness does not mean that the muscle is tight)

      Strengthening this higher side will help bring your pelvis back to a more neutral state and causing this muscle to work more efficiently.

      Mark

  177. Hello! I am so grateful to have found your guide to fixing the lateral pelvic tilt. I’ve gone to so many doctors hoping to find a way to fix my hip and everyone has told me , nope you’re going to stay like this forever sorry. I have a pretty bad right hip hike that visually really stands out – clothes don’t fit properly,finding a pair of pants that fit right is almost impossible unless they’re baggy. Being just 18 that’s kind of a big concern. The hike was most likely caused by bad posture habits- all which I’ve corrected as of now.

    Anyway, my question is, with doing these exercises 2-3 times a week or even daily, is there a probability for the hip hike to completely go away or at least diminish in appearance?

    Thank you so, so much!

  178. Hi Mark,

    I apologize if you have already addressed this but do these exercises help with rib pain on the right/hip hiked side?

  179. Hey Mark,

    I’ve been suffering from lower back pain (predominantly on the right side) for close to 2 years, the severity has varied through this period, including pain in the glutes and nerve pain when straighten my leg in a seated position.

    I believe the initial cause was during a bent over row, i ‘released’ my core mid rep and felt a muscle pull in my back on the right side.

    I’ve seen multiple physios during the first year of my injury who all stated my core is weak and that I needed to work on the inner core.
    I just had a quick assessment from a massage therapist today and he stated that my left hip is hitched up.

    I will try the above routines but I was wondering if I can continue training as per normal? I’ve substituted barbell squats to goblet squats and I do not dead lift. As a matter of fact, training my legs is what got rid of the pain in my glutes.

    Thanks,

    Ray

    1. Hey Ray,

      You can continue your normal training in conjunction with your rehab work.

      Work your rehab work as hard as your normal training.

      Mark

  180. Hey Mark, can you plz help, my left hip and shoulder appear to be higher when standing in neutral and my right hip hip appears to be lower with a lack of glute mass. When I lie down with my back against the ground the left leg appears slightly longer. Which hip would be in anterior vs. posterior position.

    Thanks,
    Daniel

  181. Just wanted to say thank you! I am very grateful you have taken the time to provide all this information here to help people, it has helped me so much. These exercises and stretches aligned my pelvis quickly and helped me strenghthen imbalances.

    It means a lot to me because I’m poor and before I found your website, I went to a bunch of bad physiotherapists, chiropractors and massage therapists but they all ripped me off and never fixed my posture, they just wanted me to keep coming back to give them more money. I think it’s honourable that you care so much about helping people.

    Just had to say your website is a wealth of information and it’s helped me a lot, will definitely recommend it to everyone I know.

    1. Hi Sabrina,

      I love this comment 🙂

      Thank you so much for your kind words and I am ecstatic to hear that the blog has helped you out.

      Mark

  182. Hey Mark,
    Thank you so much for this awesome post! It is my understanding that the short leg will generally have issues with the knee (internal rotation of the femur, knee valgus) and pronation of the foot. Wouldn’t the short leg therefore benefit from strengthening the external rotators? This seems paradoxical, as the gluteus medius – which is involved in the external rotation (correct?) – on the short side is already short and should be stretched and not strengthened. Anyway, even if the gluteus medius is strong enough, the other (main) external rotators of the hip might still be weak, right?
    I have pain in my left knee only and self-diagnosed lateral (and anterior) pelvic tilt. While the above exercises are surely beneficial, the don’t seem to correct my internal rotation of the left leg. What do you think?
    Thank you very much for your answer,
    Arno

    1. Hi Arno,

      If by short leg you mean having a structurally shorter leg bone, then you may tend to stand on that leg in hip internal rotation and with a hip hitch.

      In this case, you would want to target hip external rotation as well as there is likely a degree of pelvis rotation.

      Mark

  183. Hi Mark,
    At 28 yrs old, RN myself. I have been battling with a lateral and rotated pelvis for 2 yrs. Been to over two dozens of chiropractors, physio’s, etc with no results. When standing neutral my left ASIS is higher, rotated pelvis/torso to the left and my left shoulder is higher. When lying flat on my back my left foot appears longer by a cm. I also developed a flat foot on my right side (with knee pain) and I appear to have a loss of glute mass on my right side. I can send you a digital standing xray if you’d like. Pretty much from knee to neck = pain everywhere.
    In my case is it possible to have twisted hips (anterior/posterior rotation) if so which one is which, or would this be just an up-slip?
    If it’s an up-slip again which side, when in supine a chiro told me that I actually have a right up-slip not left which only confused me more?
    Being that my left ASIS is higher when standing in neutral I tried doing the following exercises above based on a left sided hip hike but it felt odd, my left glute and TFL are already tense, strengthening them just made it worse and I feel like my right glute is actually weaker. Finally which would you tackle first rotation or lateral tilt?
    Sorry for so many questions just really sick of dealing with this. Thank you so much, looking forward to your advice!!!
    Daniel.

    1. Hi Daniel,

      Wow – 2 dozen practitioners. That’s a lot!

      It’s hard to know for sure but based on what you have described, it sounds like a left rotated pelvis (left posterior/right anterior).

      This pelvis position falls in line with the symptoms that you have described.

      With the diagnosis of an upslip, was there a traumatic event that caused it?

      Also – which side is your hip hike on?

      You can attach your scans in the comments section if you would like and I’ll have a look.

      Mark

      1. Hi Mark, I’m unable to attach a picture here.
        When standing my left hip is higher by about 1.2 cm but when laying down my left leg is longer and my right hip is higher. I have a lot of pain in my left hip around TFL, glute med, and SI joint. Can you plz tell me should I do these exercises based on a right or left lateral pelvic tilt and which QL muscle I should be stretching?

        Thank you!

  184. Hi Mark, my elderly mother (81) recently had hip surgery (screw fixation) and I noticed that she now has lateral pelvic tilt because of the lack of use of her weak leg (6 weeks non-weight bearing initially) while recovering. What kinds of simple exercises she should be doing after having your leg operated on. She’s not in pain anymore, but she still can’t balance on one operated leg.

    1. Hi John,

      I would start on Hydrotherapy to practice walking, weight bearing exercises, balance etc.

      As this gets better, progress to land based exercises. (slow marching on the spot whilst supported, side steps, balance etc)

      The focus should be getting as much weight on to that operated leg so that the muscles will adapt and get stronger.

  185. Hi mark! I just wanted to ask does a lateral pelvic tilt means that when sitting, you could observe that my knees are uneven? My left leg is longer than the right. I have scoliosis by the way. And i cant raise my left leg higher than 30 degrees without getting any pain

    1. Hi Izza,

      This sounds more like a pelvic rotation.

      For example – if the left knee appears longer, it may suggest that your pelvis is rotated to the right.

      For more info: Check out this post.

      Mark

  186. Hi Mark,

    Thanks a lot for this post. I’m going to follow it to see if it helps with my imbalances. I have one question. I’ve noticed that the pictures of the exercises and the directions of the exercise on which side to work on don’t match on some of the exercises.

    For example, for Glute medius/TFL, the directions say to work on the left side with a massage ball but in the picture it looks like you’re working on the right side with a foam roller. Do we follow the side the directions tell us to work on or follow the pictures? Same for Adductors. The pictures look like you’re lunging to the right side but the directions say to lunch to the left side. Do we follow the written directions or the pictures?

    Also, do you have any posts on the imbalances of the muscles around the thoracic spine? It’s causing all sort of pain in my thoracic region as well.

    Again, thanks a lot for this post. I’ve been to doctors, orthopedists, chiropractors, physical therapists and I think this blog post may be the answer I’ve been looking for.

    1. Hey Chris,

      Thanks for pointing this out. I will need to fix it.

      Follow the written instructions 🙂

      I don’t have a specific post on that as of yet, but I will definitely have one up in the not too distant future.

      Mark

  187. Hi mark, when I first stand up I sort of lean to the right a little and have a left hip hike but when I straighten myself up I have a right hip hike so I don’t know if I have a left or right pelvic tilt?

      1. Hi Mark

        Thanks for such great information which is the best I’ve seen!

        My default position is left hip up right down and right hip rotated forward
        Get counter rotation which is high right shoulder

        Can you confirm stretching / strengthening routine and which side I should be focusing on please?
        Is it strange I feel my right q l is tighter?

        With thanks

        1. Hey John,

          You can work on either one really. I would tackle rotation first.

          You might be referring to the right erector spinae group:
          (See image)

          If you have a left rotated pelvis with a high right shoulder, it will be common for the muscle to be tight. (Note the close proximity to QL)

          Mark

  188. I just wanted to say you have an awesome page! I have suffered from upper and lower crossed syndrome for years. I have a lateral and anterior pelvic tilt. I’ve scoured the internet for useful information on correcting the issues and your page is by far the most useful I’ve found. I wish I had found this years ago.

    Thanks for providing this incredible resource. I’ll be sure to send you a donation after my next paycheck.

  189. Hi Mark,

    I’m an avid power lifter and have been training for the past 5 years. Throughout college and to where I am now I can certainly say that training and recovery has become increasingly more uncomfortable due to lateral pelvic tilt (right hip hike, left hip drop). Like all college students I have spent many hours sitting in bad positions which have resulted in the pain and discomfort I’m having now and have unwisely trained through over the years. My question to you is what degree should I train the squat, dead-lift, bench press, overhead press, and chin-up while trying to resolve the issue with these stretches and exercises? Should I not do these movements at all or just use light weight? I want to do whatever will be most conducive for healing. Thank for this great post, I feel like there’s hope for me!

    Hunter

    1. Hi Hunter,

      This sounds like what happened to me 🙂

      I addressed it by focusing on single leg work whilst emphasizing neutral pelvis. You will need to go lighter.

      MArk

  190. Hi Mark,
    The activation exercise “Hip Hitch” – what is that supposed to look like? Do I rest one foot on the chair’s foot rest or do I allow both legs to dangle? Do I lean slightly to one side or do I lean slightly forwards? Is it ok if I feel the activation on the adductor of the leg/bum cheek I’m lifting?

    1. Hi Deb,

      I’m glad you pointed this out for me. I forgot to add a picture! OOPS.

      You want to sit TALL on the edge of the chair with your hands on the side of the chair for support.
      SHIFT all of your body weight onto your RIGHT butt cheek and foot as you TILT up the left side of the pelvis.
      (You can lift your left leg if you want)
      Try to remain as upright as possible without leaning excessively.
      Aim to feel the contraction in your right butt and left lower back region.

      Mark

  191. Can I do something for the shoulder drop? I feel that my right shoulder/shoulder blade is more unstable than my left. Like a weak muscle or something? Can you recommend anything?

    1. Hey Sam,

      If your shoulder drop is a direct result of lateral pelvic tilt, then fixing that pelvis position will help with it.

      If you feel unstable, you might need to consider strengthening the right shoulder in full range of motion (with emphasis on the ranges you feel weakest in).

      The end goal would be strong whilst placing your body weight on top of your shoulder.

      Mark

  192. Why do you recommend placing a rolled up towel under the back crease when sleeping on your side? I’m curious what that helps to do? Wouldn’t that support the shortened position?

    1. Hey Todd,

      When you lie on your side, it is more likely that the side on the TOP will get too short.

      By placing the pillow in the waist crease on the BOTTOM, it will help keep more of a neutral spine.

      (The pillow should not be so thick that it achieves the opposite)

      Mark

  193. Hi there,
    There are lots of stretches/exercises suggested. Do you have a recommendation about how regularly to do them? Every day? Every second day? Pre/post exercise? Do them all, or mix them up with a couple of different ones each day?
    Thanks heaps.

    1. Hi David,

      You can start off 2-3/week and see how you go from there.

      Ideally – I would shoot for as many times per week as you can once you are familiar with the exercises.

      Mark

  194. Hi, So last week I just had injured myself and I am a collegiate volleyball player. I jumped up and reached with my right hand and now my right hip is higher and I am leaning towards my left side actually. I also am experiencing pain in my right leg (on the side to be exact) and it can get extremely painful. I’m taking muscle relaxers and ibuprofen which seem to do good. I went to a doctor 3 days ago and he said it should be gone by the end of the week. I still have my right hip higher than my left and still pain. I have a past i jury of my lower back which cause sciatica and it went away. Now I am dealing with my hip, should I stretch it out? Stretching seems to make it hurt even more. My lower back does not hurt at all and I’m pretty good about stretchjng anyways and working out often. do you think it is just a muscle strained ?

    1. Hey Frank,

      If you just recently injured yourself, there may be too much inflammation in the area. This may make certain exercises too painful to do.

      If you developed a right lateral pelvic tilt only AFTER your recent injury, I would wait til the pain has subsided with gentle Range of motion exercises for the hip/lumbar spine, and see how it goes from there.

      Mark

      1. Awesome. I keep pushing myself to stretch out and it causes some pain but you’re right, I need to let the inflamed settle down haha. With inflammation going down how long till my hip goes back to normal? I can’t do even walk for 15 minutes or do something without feeling pain in leg. I played sports all my life but i’m unfamiliar with huge injuries like this. so it worries me some.

        1. Hey Frank,

          As long as you are taking some anti-inflammatory (at adequate dosage), doing pain-free gentle range of motion exercises and not exacerbating it on a daily basis, the inflammation should reduce within the week or so.

          Mark

  195. Hi Mark,
    your website was the first i discovered where i felt a breakthrough of insight to my issues.
    so thanks – and keep up the great work – i’m sure it’s helping alot of people suffering.

    Brief description of problems:
    For about 5 years now – tensions down right side. Achilles Tendonitis, Iliotibial Band symptoms, calf muscle unusally tensing up after little effort. Right Glut, hamstring and quad pains – left groin pain, left lower stomach tension. right lower rib pain. Winged scapula and shoulder pain on right side, lower right shoulder, left arm not rotating correctly about shoulder height, right neck pain… you get the picture.

    I’ve identifed – my left foot is flatter, right hip hike, left leg ‘seems’ shorter (3-5mm). I’m unsure which direction my pelvis is rotated – i’m speculating to the right.

    I believe there is some structural aspect which has always been there, and functionaly i recognise the signals now over the years. Which i had put down to training injuries naively and kept hammering.

    I’m 46 now and up until this point was a moderately competative Triathlete. 4 ironaman competitions being the highest level.. This has been tough – but i’m adjusted now to the idea of Postural Restoration – and the athletic competitor has been buried.

    I’ve not had good progess with the medical side of things. Lumbar tomographioe – slight initial Spondylose in LWK2 & 3, manula therapies – seem to be trying to treat symptoms – but no real improvement. I got a Spinal 3D analysis done with DIERS – are you familiar with this device?
    http://diers.eu/en/products/
    But the Orthapedic doctor only suggested a heel raise of 5mm in insoles.

    The Pelvic issues have caused a slight Scoliosis and rotation through the thoracic.

    So my question to you:
    a) What muscle imbalances would be key to work on?
    Intuatively i would stretch my right glute and left abbductor – as that is where the tension and pain is. But with Right hip hike you article indicates inner right abbductor and left hip/glut…
    Can you confirm and maybe explain why the tension is e.g. felt in left abdutor groin – but should be stretching right.
    b) Is there another way to check which direction the pelvic rotation. From the 4 tests – in your article i got no strong indication – and a contradiction. I assume right rotating – how can i be sure?
    c) How to address the Scoliosis? I believe my issue is pathological scoliosis, due to unstable base of spine and not the non-pathological curve form which would be more Schroth method, and a breathing treatment.

    So for my clarity – based on a right hip hike – which side do i need to activate (left or right) of the following – and would/could the pelvic rotation direction contradict it?
    – ipsilateral hamstrings
    – ischiocondylar adductor
    contralateral gluteus maximus

    Sorry for the long comment..
    Ican hit you up on Facebook PM if you prefer..

    Cheers
    Kevin

  196. Hi Mark I’ve been in hospital with lower back pain and I’ve just been diagnosed with lateral pelvic tilt my right hip is higher than my left and I have a really tight hip and QL in my left side is this normal as I thought it would be the side which is higher where I would get the pain!?!
    Thanks

    Just about to start these exercises and stretches

    1. Hi Tony,

      If anything – I find people get more pain on the opposite side of tightness!

      Eg. With tight chest muscles, people feel pain in their upper trap muscle.

      Mark

  197. Hello mark, do you have a youtube channel? This is a really good information. It will be much better if you can explain and demonstrate it via YouTube.

  198. Hello Mark,

    For someone with lateral pelvic tilt and pelvic rotation, is there anywhere that I can place kiniseology tape that will help reduce the pelvic tilt angle (I think that’s the right terminology)?

    Also, if I have an L4-L5 bulging disc impinging on my nerve causing muscle weakness and sciatica in my right leg, how possible is it to even strengthen the muscles of that leg enough to fix my pelvic tilt? Wouldn’t the nerve impingement just prevent those muscles from holding my pelvis in place, regardless of strengthening? Not sure if this is how it works, just how it feels so far.

    1. Hi Addison,

      In the presence of nerve issues, you would want to sort that out first as it will make the other exercises quite difficult to do. This will include reducing inflammation, getting as much of the bulge back into it’s correct position (debatable topic) and increasing the joint space around the nerve . You can opt for nerve medication, but not the best thing to take when you are trying to get your muscles working properly again imo!

      In regards to taping- there are ways to help recruit the certain muscles to re-position the pelvis, but I personally have not found it to be that effective.

        1. Hey Addison,

          Unfortunately – I don’t have anything else set up to receive donations.

          But thanks for the offer, buddy. I really appreciate it! 🙂

          Mark

  199. I have got a lot of muscle imbalances due to right hip hike. Left pec bigger than right, right lat bigger than left etc. Is it possible to solve this problem? If it is then how long would it take (i know it depends on severity but would it take more than like 6 months)?

    1. Hi Moh Kad,

      Yes – I would say you can improve your imbalances.

      And yes – It can take more than 6 months depending on severity.

      Better start now!

      Mark

      1. Thanks for your answer. Feels good to know that I can make things right. I just got one more question: in some of the exercises above you say I should maintain a level pelvis. How do I do that? What should I do/feel?

        1. Easiest way to monitor this is to place your hands on your waist and feel for the top of your pelvis bone on either sides.

          You will need to try to keep this area as level as you can whilst you are doing the exercises.

          Mark

  200. I read that with a right hip hike the right shoulder often drops. In my case, I have a right hip hike and a raised right shoulder. Is there additional stretches for this or should I just continue with this protocol? The pain is subsiding but I still get so hiked up on the full right side. As always, thanks so much for the info.

    1. Hi Aura Lee,

      With a right hip hike AND a high right shoulder, it may be due to:

      a) tight Upper QL muscle
      b) left lateral flexion along the upper torso (Try: Thoracic translations to the left side)
      c) tight right upper trapezius/levator scapula.

      In your situation – you will benefit from the protocol for a right hip hike in addition to the appropriate exercises as above.

      Mark

      1. Hi Mark
        I think I have scoliosis because my mum was diagnosed with the same thing. I get hip pain but on the inside and get some relief digging a softball into the inside of my pelvic hip area. Sitting is awful and i cant seem to find a good office chair for my job. I cant find your post for tight hip pain. Will you please direct me? Apparently i have tight psoas too. Id really like to find a long term, sustainable solution as i dont want to spend the rest of my life taking ibuprofen. Your advice would be very much appreciated. Im 50 years old.

          1. Hi mary my son met with a small accident at home so his femur bone was fractured and had a surgey with hardware fixed to it and was removed after1 yr this March 4 and now he is having a right pelvic up and walks abnormally and he keeps standing putting all his weight on left leg plz tell me hpw to fix it thanks

          2. Hi there,

            Sounds like your son has compensated by using different muscles to walk after his surgery.

            These exercises will be a good starting place!

            Mark

  201. Quick question – Is having trendelenburg sign when you walk synonymous with having lateral pelvic tilt?

    Also, I’ve always had the habit of foam rolling my entire body first thing when I wake up. Assuming I do everything else in the guide, can I continue to foam roll my entire body rather than selectively foam rolling certain muscle groups and expect to fix my pelvic tilt? I’m so used to foam rolling all my muscles I found that when I tried only doing the muscle groups you highlight here I felt so uncomfortable systemically I was unable to concentrate on work very well.

    1. Hi there Addison,

      Yes – A positive Trendelenburg sign is indicative of weak glute medius (hip abduction) which can lead to a lateral pelvic tilt position.

      If you are equally tight on both sides, then it is fine to foam roll on both sides of your body.

      If you are asymmetrical, try to foam roll the muscles on the side that needs it to help correct your imbalances.

      Mark

  202. My son is 6 yrs old and i noticed his right hip is higher than the left. But it will be hard for him to follow some of these exercises, will pulling his right leg a bit while he is lying on the bed every morning help? His legs and knees are of same length. It’s like im stretching him and he thinks it’s fun. Pls let me know if u think it will worsen the hip hike.. Thanks!

    1. Hey Aileene,

      Getting kids to do exercises is tough!

      Pulling his right leg may help stretch out a tight R QL muscle which can help with a right lateral pelvic tilt.

      Mark

  203. Hey Mark,
    I am interested in knowing whether this is the reason behind my crooked squat.I shift on my right when squatting(even during any hinging).I have limited right thoracic rotation.Right quad is lot bigger than left quad.Right quad is always throbbing after walking and squatting.Also my right knee wants to stay locked and left knee bent.It is hard to tell by the mirror whether I am tilting or not(which I certainly know I am)because of the knees.I guess I prefer my right side more but I cannot identity the side which is hiked.Any thoughts?

    1. Hi Shreyan,

      Do you have a pelvis that is rotated to the right side? Check this post: Pelvic rotation. This may explain your limited thoracic rotation.

      I would also check your ankle dorsiflexion. People will tend to squat towards their more mobile ankle. Check this post: Ankle dorsiflexion.

      A right lateral pelvic tilt (and it’s associated muscles involved) may cause a right lean too.

      Previous injuries to the left side may cause your body to load away from it.

      Mark

          1. Looks like everything is connected. Going to do these exercises. Great information you have here.Thanks.

            Shreyan

      1. Hey mark,I suffer from the same thing he mentioned my left knee bends further back and my right knee perfectly locks is that because I have lateral pelvic tilt and my left knee is lengthen(I went to a physical theraphy and measured my legs and they were around the same length and he diagnosed me with a rotator cuff injury lol which i had but it most likely because of my posture problems because I would workout like that) I been doing these exercises and helped me a lot….also when I retract my shoulder blades my right side goes further back and lower and left side is higher n it feels like it’s more rounded than the other side m.i
        I just want to make sure I’m doing the right thing could you look at my pictures and reassure me I have lateral pelvic tilt or a rotated pelvic.
        FullSizeRender.jpg
        IMG_4310.PNG

  204. Mark – thank you very much for these thorough and easy-to-follow instructions. I am getting started tonight trying to solve this painful problem. I am very grateful for the information you have generously provided here.

      1. Dear Mark,

        Still working on the program. It is slowly getting better I think. At least I feel more confident that I have a path to healing. Went to my PT today here in California, and she basically endorsed everything you say here for this condition. I have a glute med. that is really hard to stretch because I am flexible and seem to compensate in such a way to avoid stretching it. She showed me a way that seems to work that you may find interesting. It is a figure 4 stretch with the tight side ankle (e.g., R) on top of opposite knee (L). The left foot is flat on the floor. One then pushes the right knee down to stretch the glute med. (and maybe other muscles). But – the part that really helped was her suggestion to slightly arch the back at the same time….and holding for 2 minutes. I think this stretch is a winner. Once again – thanks so much for your obvious passion about posture, and your obvious good heart as well.

  205. Hello mark,I been having great results since I been following your advice so I’m very thankful and no longer have pain but my question is I been doing this for a month but my question is by doing the workouts will the pelvis go back to normal eventually or can I also do pelvic workouts to restore my pelvic to neutral by doing some yoga block workouts.also will this take a while I think I been suffering with lateral pelvic tilt for atleast 2yrs but I been seeing great results but my shoulder is still a bit lower and my oblique a bit higher but not what it used to be.

    1. Hey Omar,

      Great to hear your pain is all gone now!

      Your pelvis will eventually get to a more neutral position.

      I would still continue the exercises to make sure it doesn’t go back to what it was though.

      Mark

  206. Hello Mark.

    I am sixteen years old and I play soccer 5-6 times a week. About two months ago I have noticed some discomfort in my outer left hip. The pain has progressively gotten worse the more I play, and now I am experiencing tightness in the hip and pain in my lower-back and hip. I have been to the chiropractor about 4 times throughout these two months, my last appointment being last week. They had told me that my left hip is higher than my right hip. I have noticed instant relief after being adjusted and also after stretching, but my left hip and left lower-back pain seem to be getting a little bit worse each week. After my game yesterday, the pain was bad enough to the point where it hurts to walk normally. I would like to know your opinion on how I should go about my situation.

  207. Hey Mark,

    This is a fantastic article – easily the best on the subject.

    Can a lateral pelvic tilt cause tightness in the piriformis? I’m struggling with (I think) a tight piriformis and can’t seem to relax it. Don’t have any real sciatic related pain though. I have a high left hip, long left leg and it’s my left piriformis.

    Also, why does the leg lengthen if the hip rises? I can’t get my head around it! You’d think it would be the other way around (high left hip, short left leg).

    I’m off to check out the rest of your site!

    1. Hi Martin,

      Yes – a lateral pelvic tilt can cause a tight piriformis if it is coupled with a pelvic rotation. (This is very common)

      If you have a right pelvis rotation, this may explain why the left piriformis is tight. (The left hip would be in external rotation which is what the piriformis is essentially responsible for)

      You can have a long or short leg on the side of the hip hike. It really depends how your body has compensated.

      Mark

  208. Hi Mark,

    When a combination of lateral pelvic tilt, rotated pelvis, knee valgus, but also left rib flare, where do you recommend starting? Also, for extended periods of time, I feel pain/tightness in my right lower abs/groin/adductor area, do you have some recommended muscle releases? Pelvic is an issue, but I also have issues with an overdeveloped left side (lat/pec) and weak right side, and when I stretch, I feel pain in my shoulder and my arm, is that normal? Thanks a lot!

    1. Hi Laurent,

      Where to start? There is really no wrong area to start. I like to start with pelvic rotation/tilt.

      With regards to your groin pain/tightness, my “go-to” movement is the cossack squat. But you really should identify what exact structure is causing your issue first.

      Pain whilst stretching is not normal. You want a deep stretch, but it should never be painful. You may need to find a better angle or not push as hard .

      Mark

  209. Hi Mark,

    I would like to start this message by thanking you for posting this detailed guide with photos-I greatly appreciate it! I am a tennis player and seem to always have the same issue: the left hip is hiked up and my left shoulder can then get slightly higher than the right depending on how bad my left hip is hiked up. I also have typical tennis player stuff like below average ER/IR rotation and tight adductors-especially on the right side. I also rotate a lot more to the right on court because I favor my forehand. I have been working with a great team in the USA to try to get this issue under control, often doing a few of the exercises you outlined, but for some reason they are not working as of late. Last week I “threw out” my back coming out of a serve and have pain around the SI Joint on my right side. I am aware that I have weak glute muscles and my left QL always seems to be tight according to some therapists that have worked with me.

    My main questions are: do you recommend the series of exercises in your “lateral pelvic tilt” article for me? Should I be doing other things to compensate for my rotational sport? I am so frustrated with my whole pelvis, hip alignment situation because I cannot get the left side to drop.

    I hope to hear back from you whenever you get a chance.

    Thank you very much.

    1. Hi Kayla,

      The exercises on this blog post will help with your left lateral pelvic tilt.

      Your asymetrical shoulder height is likely a result of something happening in the upper torso and/or your shoulder girdle.

      A tight Left QL is associated with a left lateral pelvic tilt.

      SIJ issues, from what I’ve seen, are mainly due to some sort of laxity/strain in the structures in the area. Strengthening glutes is always a good place to start.

      I would also suggest to check if you have a rotated pelvis. Check out this post: Rotated pelvis.

      Apart from looking at your pelvis, I would also recommend making sure you have full range of motion in your shoulder girdle. Poor shoulder movements will often result compensations in the spine and pelvis.

      Mark

  210. Hi Mark,
    First of all thanks a lot for such valuable information. Before reading this, I was not even aware of the pelvic tilt. I have back pain for the last 8 years. Went to a lot of doctors, nobody cared to check the pelvis.

    How I feel.

    Right Hip is hiked and left hip is tilted down.
    Always Left QL is tight and in pain. And it becomes horrible after some sports activity.
    Stuck in right stance but with both feet pointing outside.Right side feet is less outward compared to the left feet.
    Strange sensation in the right side gluteus medius.
    Cant feel both the sit bones while sitting. Always feel like I am sitting on the right sit bone.
    Weak glutes on the left side.
    Sitting is very uncomfortable sometimes but when I stretch the right side glutes, it feels better.
    Climbing stairs also sometime gives strange pain kind of sensation in the left lower most back or top most part of hip and back junction.

    What I have done..

    Continuously worked on the trigger points for QL.
    Strengthened the left side Gluteus medius which helps me in leveling the tilt.
    Stretched the right side glutes and hamstring.
    Strengthen the left side glutes and hamstring.
    Stretch the left side quads.
    During the night I try to sleep mostly on my left which helped me with the morning stiffness.

    I started out as a very stiff person but I am fairly flexible now. I do this routine every single day , sometimes twice a day. But I still feel pain very regularly after sitting and sleeping in night.
    I feel my pelvis is rotated. 90 – 90 hip shift helped me with left knee pushing and right knee pulling.

    Can you suggest me what I am doing wrong or missing something.

    Regards,
    Ankur Vashishtha

  211. Hey, should the right hip/butt be weaker if I have right side hip hike and do the exercises as in this post? I feel like my left side butt is a lot weaker so it feels weird to strengthen the right side.. But all the other stretches and strengthening seem to target the correct muscles..

    1. Hi Oskar,

      With a right lateral pelvic tilt, your right glute medius is likely weaker than your left glute medius when it comes to hip abduction.

      If it is otherwise, you may have other pelvic distortions with your lateral pelvic tilt.

      Mark

  212. Hey mark!
    I believe I recently strained my lower back from over training/lifting heavy weights and not listening to my body. I have a history of lower back pain due to my L3 L4 disc herniations. It’s been 2 weeks and I noticed my right hip felt tight, thigh radiates pain, tight glute. My back looked twisted but noticed I definitely have a lateral pelvic tilt. My QL is very tight and in spasm. I also have severe pain in my lower back for the first week. I can’t do many stretches or movements to release the muscles as my lower back hurts too much. I’m seeing a Physio but he hasn’t talked much about anything he just did some Acupunture as I asked but knows I’m in pain. Do I just let everything try and settle down? I can’t walk properly either as I limp around because the tilt in my pelvis is great and I’m in pain. Hard as I’m such an active person. What would your recommendations be? Iv never had a tilt like this before and it came on from the lower back strain. Thankyou caitlan

    1. Hi Caity,

      Sounds like your inflammation is excessive.

      I would consider seeing your doctor with the opinion of getting some anti-inflammatory medication for 5-7 days and see how you feel after that.

      It will be very difficult to do these exercises if you are still very sensitive.

      In the mean time, try to keep your back moving as much as possible within your comfort level. (Knees to chest, knees side-to-side, hip movements, lumbar extensions etc)

      Mark

    2. Hi Mark,
      Started this protocol today. Thank you for the info. My right hip really pops when I do the Side Wall Push, the pop isn’t painful but it pops/adjusts just about every rep. I am hoping for good results. I will check back in a few weeks. Cheers.

  213. Hello Mark, I have lateral and pelvic rotation. I also have IT band syndrome on my right side.

    Give that I have IT band syndrome in my right side, can I also do the 90/90 hip stretch on that side while trying to fix my pelvic rotation? Or should I not?

    Also, in order to start fixing the effects of my pelvic tilt in my upper body, what muscle groups should I work? You don’t have to list specific exercises, I can google them if you could just list the muscle groups.

    Thanks!

    1. Hi Michael,

      You can do the 90/90 hip position as long as it feels comfortable. If not – it is okay to skip for now.

      In regards to the upper body, it really depends on how you have compensated for the lateral pelvic tilt.

      If you have a simple right hip hitch + right lower shoulder (for example), stretch the: lats, QL, intercostal muscles on the right side of ribs and right side obliques.

      Mark

  214. Hi Mark, I have very bad sciatica in my left leg that goes into my knee, and stuff neck when I leave my head down I get a lot of tingling sensation, does that sound like my left hip is lower than the other?

    1. Hi Gabos,

      It could be a factor. But it is hard to say exactly.

      Sounds like you have a bit of neural tension though if your neck position causes your leg symptoms to get worse!

      Mark

  215. Hi Mark, so glad I found these exercises! I think I recently have done something that has made my pelvis tilt out of alignment. If my right hip feels really tight and my right foot slightly points outwards while walking, does that mean I have a left pelvic tilt? I saw a massage therapist who said the right hip seemed very tight but didn’t mention anything about a pelvic tilt.

    Thank you!

    1. Hi Cynthia,

      A foot that points outwards could be some of the following:
      – Tibial torsion (external rotation of tibia)
      – Pronated foot with external rotation of ankle
      – Hips that are externally rotated.
      – Rotated pelvis

      Presence of an outward pointing foot does not necessarily mean you have a lateral pelvic tilt. (although it may be part of it)

      Mark

      1. Thanks so much for your help! I think externally rotated hips or a rotated pelvis is probably what I have. I’m not sure what it’s caused by but I have been taking more spin classes lately and so far I’ve stopped them in case it makes things worse.

        I saw your post on fixing a rotated pelvis but I wasn’t sure which side I have. If the right foot is the one that points outwards and I have a rotated pelvis would that most likely be a right pelvis rotation?

        Thanks again!

        1. Hi Cynthia,

          Using foot position by itself is probably not the best way to determine which way your pelvis is rotated.

          Try doing the quick tests as mentioned in the post to help you figure which way your are rotating towards.

          Mark

  216. Hello Mr. Mark,

    Thank you so much for this valuable information.
    I am suffering from lower back pain from last two years and i am just 24 years old. My work demands for 8-10 hrs seating and this pain started after lifting a heavy bag.
    I tried your left and right leg side rise exercise and that helped me alot but still the pain has not gone completely.
    I live in india and wana know if you can check my reports and suggest me something.
    I had to a lot of doctors and still the problem percist.
    Can i share my MRI and x ray reports if you can see and give your valuable suggeation.
    Thanks in advance

  217. 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.
    Thanks

    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.

      Mark

    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.

      Mark

  218. Hi Mark, first off thank you for all the great content. My question is in regards to the neck muscles. From everything I’ve seen on the internet regarding lateral pelvic tilt, no one really ever addresses the neck. My understanding is that the body is like a system so some muscles will compensate for others. My right hip is hiked, left hip dropped, right shoulder lower and more internally rotated than the left. I feel a lot of tension in my neck but to be quite honest I can’t really pinpoint it. My initial thoughts are that the front and back of the right side of my neck are possibly more outstretched and the front and back of the left side are more tightened to compensate for everything else that is happening below. Then again I really have no idea so that’s why I’m here asking the expert 🙂 I was wondering if you had any input on any of that, and thanks in advance!

    1. Hey Jonathan,

      You are 100% correct when you say the body is a system Everything affects everything!

      By what you have described with your neck, is your head tilted to the left side? (tight left, elongated right)

      The lateral pelvic tilt indeed influences the neck and may be part of the many contributing factors.

      Mark

  219. 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..

  220. 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!
    Rick

    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.

      Mark

  221. 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.

  222. 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.

      Mark

  223. 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.

      Mark

  224. 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.

  225. 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 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

  226. 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.

      Mark

      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?

        Carl

        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.

          Mark

          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.

            Mark

  227. 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.

      Mark

  228. 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.

  229. 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

  230. 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

  231. 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.

    Thanks
    Akashdeep

  232. 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.

      Mark

  233. 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.

      Mark

  234. 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.

      Mark

  235. 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.

    Alec

    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.

      Mark

      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.

  236. 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.

      Mark

  237. 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:
      (See image)

      … 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.

      Mark

  238. 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.

      Mark

  239. 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!