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)


  • 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


  • 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.

Interested in fixing your posture?

.. then come join me on the Facebook page!

I share all of my best posture tips there 🙂

Why is it a bad thing?

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

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

Causes of a Lateral pelvic tilt

a) Muscular imbalances: (Sagittal plane)

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

Other muscles involved: Obliques, Tensor fascia latae


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

b) Sub-optimal habits:

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.

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

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)


  • Place a massage ball directly on the 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)


  • Place a massage ball directly on the 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)


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

2. Stretches

a) Quadratus Lumborum/Obliques  (Right side)


  • 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)


  • 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)


  • 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)


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

3. Activation exercises

a) Hip hitch (Left side)

Muscle: Quadratus Lumborum


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

b) Leg lift (Right side)

Muscle: Glute medius/TFL


  • Lie on your left side with your upper leg straight. (see above)
  • 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


  • 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 to work together to achieve a more neutral pelvis.

a) 90/90 Hip shift


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

b) Knee to Knee (Right side up)


  • 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)


  • 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)


  • 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


  • 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)


  • 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)


  • 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)


  • 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?”


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!


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.

View all posts by

393 thoughts on “Lateral pelvic tilt (Uneven hips)

  1. 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!!

    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.


  2. 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!)

    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!


  3. 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,

    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.


  4. 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 🙂


  5. 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.


    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.


  6. 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.


    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.


  7. 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.

  8. 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.

  9. 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.


  10. 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.


  11. 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!

  12. 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

  13. 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!

  14. 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,

    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.


      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?


  15. 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.


  16. 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?



    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.


  17. 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.


      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!

  18. 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.


  19. 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.


  20. 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.


  21. 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!


  22. 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.


  23. 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


      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

  24. 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?

  25. 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?

  26. 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.


  27. 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.


    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.


      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.


          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) 😊

  28. 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.


  29. 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.

    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.


        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.


  30. 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.


      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.

  31. 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?

  32. 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.


      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?

  33. 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?



    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 🙂


  34. 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.


  35. 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.


  36. 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.


  37. 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.


  38. 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.

  39. 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 🙁

  40. 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.


  41. 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

  42. 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!


  43. 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

  44. 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?


      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!

  45. 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!


  46. 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?

  47. 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.


  48. 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


      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

  49. 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.


  50. 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.


  51. 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.

  52. 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.

  53. 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?


  54. 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?


  55. 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.


  56. 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,

    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.

      – 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.


      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.

  57. 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 🙁


  58. 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!)


  59. 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.

  60. 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
    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.


  61. 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?

  62. 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.


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

  63. 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


    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.


  64. 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?

  65. 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.

  66. 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?

  67. 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.

  68. 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”

      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)



  69. 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.

  70. 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.


  71. 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.

  72. 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.


  73. 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

  74. 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.


  75. 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?


  76. 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?

  77. 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?


    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!


  78. 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.

  79. 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.


      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.

  80. 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?

  81. 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?


  82. 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?

  83. 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?

  84. 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.


    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

  85. 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..

  86. 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..

  87. 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?


      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

  88. 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.


      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.


  89. 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.

  90. 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.


  91. 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,

  92. 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

  93. 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!


  94. 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.


  95. 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!

  96. Hi Mark,

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

  97. 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.



    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.


  98. 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.


  99. 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.


  100. 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,

    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.


  101. 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!!!

    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.


      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!

  102. 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.

  103. 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.


  104. 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.


  105. 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 below)

          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)


  106. 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.

  107. 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!


    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.


  108. 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.


  109. 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.


  110. 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)


  111. 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.


  112. 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.


      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.


  113. 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?
    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..


  114. 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!?!

    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.


  115. 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.

  116. 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! 🙂


  117. 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!


      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.


  118. 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.


      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!


  119. 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.


  120. 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.


  121. 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.


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


      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.

  122. 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.

  123. 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.


  124. 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.

  125. 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.


  126. 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 .


  127. 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.


  128. 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.

    Ankur Vashishtha

  129. 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.


  130. 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)


    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.

  131. 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.


    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.


  132. 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!


  133. 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)


      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.


  134. 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

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

    1. Hey Jimmy,

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

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

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


    2. Hey Jimmy,

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

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

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


  136. 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.


  137. 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..

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

    Thank you!

    1. Hi Rick,

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

      However, consider the following as well:

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

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

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


  139. 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.

  140. 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.


  141. 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.


  142. 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.

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

    1. Hi Susan,

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

      Check this video out. It is essentially the same.


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

  144. Hi Mark,

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

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

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

    1. Hi Carl,

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

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


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

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


        1. Hi Carl,

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

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


          1. Oh! I see.

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

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

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


  145. 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.


  146. 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.

  147. 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

  148. 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

  149. 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.


  150. 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.


  151. 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.


  152. 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.


  153. Great Post!!

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

    Also what cardio options are safe with this condition?

    please let me know what are your thoughts. Thanks.


    1. Hey Alec,

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

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


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

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

  154. 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.


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

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

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

    2. Hey Alex,

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

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

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

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

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

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

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

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


  156. 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.


  157. 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!

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

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

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

    1. Hey Crystal,

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

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


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

    1. Hi Utpal,

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

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

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


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

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

    Is that possible?

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

    Pain presenting as

    Left side: serratus anterior region (most significant)

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

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

    1. Hey Dan,

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

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

      Did you want to post a picture of your posture?


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



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

        2. Hey Dan,

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

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

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


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

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

            Thanks again,


          2. Hey Dan,

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

            I unfortunately do not know anyone in Tampa 🙁


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.