The pelvis is a crucial part of our structural body. It is the keystone that supports our spine, transmits the weight of the one torso to our two legs, and protects and holds the pelvic organs which include waste removal and reproduction. Because it is such a pivotal part of our body whenever muscle imbalances, structural misalignments, or injury to this part of our body it can lead to an array of dysfunctions that can affect a multitude of organ systems. Which will definitely create challenges to our health.
Let's explore what exactly a misaligned pelvis is and some things we might be able to do to prevent and reverse any of these symptoms.
What does a misaligned pelvis look like?
Our pelvis is made up of two dominant bones and they attach the spine at the sacrum. When one of these bones tilts, rotates, or shifts independently from the other or the entire structure may shift anteriorly or posteriorly misaligning how the spine sits and how the weight distributes from the spine to the two legs. Many factors can be considered when trying to find the source of this imbalance such as;
Stagnation in the body - such as prolonged sitting or holding postures that misalign the pelvis from itself or surrounding structures
Muscular weakness - the pelvic floor or surrounding pelvic muscles experiencing weakness leading to instability around the pelvis disrupting its alignment
Trauma or injury- injury to this area would naturally cause new tension patterns or even shift the alignment of the structure itself
Poor posture - prolonged poor posture and standing, sitting, or any activity can lead to tension patterns that are not favorable to the appropriate alignment therefore leading to imbalances and tensions within the pelvic structure
When there is an imbalance this can lead to pain, stiffness, limited range of motion, and can even start to affect the functionality of the organs within the pelvis.
How to reset the pelvis?
When dealing with a minor imbalance we can start to bring balance back into the body with some simple movements combining it with our intention and our breath to create stability.
Cat Cow spinal waves- this can be performed in a tabletop position or even a seated position
Inhale to lift the hips and allow the sitting bones to spread
Drop the belly allowing it to stretch
Shoulders roll back as the heart opens and lifts
Exhale to scoop the tailbone
Round the spine pulling the navel to the spine and the spine to the sky
Drop the chin and look towards the navel
Repeat for 10 breaths
Pelvic spirals- this can be performed in a tabletop position on the hands or forearms, or this can be performed seated
Incorporating the spinal waves of a cat Cow
Inhale lift the hips to the right sweep around to draw a circle to the left
As you scoop on the left and sweep around to the right
As you inhale allow the hips to lift away and the lower back to Arch thinking about expansion between the sitting bones
As you exhale scooping the tailbone thinking about gently engaging the core pulling the navel to the spine
Repeat on both sides
Repeat for 10 to 20 breaths
Diaphragmatic breathing;
Diaphragmatic breathing or deep belly breathing is one of the most accessible tools to start massaging our pelvic floor.
Either seated or lying down place your hands on your lower abdomen
Inhale to allow your belly to surrender to the expansion of that breath
Exhale allowing the belly to soften away from the hands
Repeat this 10 to 20 breaths and see if you can even continue the awareness downward visualizing your pelvic floor dropping on the inhale and returning on the exhale, dancing with your diaphragm.
Setting yourself up for success and long-term pelvic alignment
Practice good posture
Stay active with activities like yoga
Targeted deep core and pelvic floor strengthening exercises
If you continue to experience persistent pain and challenges with your pelvis it's always a good idea to talk to your physician to rule out any deeper underlying conditions. It can also be incredibly supportive to work with a pelvic floor physical therapist or work one-on-one with an informed and educated practitioner to help you develop the tools to support your body. Remember to stay in motion, stay hydrated and this can only help you stay happy and healthy.