When the pelvis is misaligned, pain occurs throughout the body... How to check 'pelvic balance' at home

 

How to check the direction of pelvic misalignment

The method to check if your pelvis is misaligned is simple. You can check your clothes, shoes, etc. If there is a significant difference in the wear and tear on the soles of both shoes, or if your skirt keeps twisting to one side, it is a sign that your pelvis is misaligned. When the misalignment is not severe, it is difficult to notice just by checking your lifestyle habits. In such cases, you can confirm it using the methods below.

Leaning against the wall

First, to check if your pelvis is misaligned, lie comfortably on your back and look up at the ceiling. Bend your left leg and place it over your right thigh, touching the floor. Repeat the same on the opposite side. If your knee doesn't easily touch the ground or if there is pain when it does, the pelvis on the side where pain is felt is likely misaligned. To determine the direction of the pelvic tilt, press your back against the wall with your head and heels touching the wall. If you can insert both hands into the space between your lower back and the wall, the pelvis may be tilted forward; if your hands cannot go in at all, it may be tilted backward. If normal, about one hand's width should fit in the space.

Walking with eyes closed

Mark the position where you are standing, then walk in place about 50 times with your eyes closed. After opening your eyes, check your current position. If you are at the same spot where you initially stood, it is 'normal.' If you have moved forward, your pelvis is tilted forward; if you have moved backward, it is tilted backward. You may also shift to the left or right. If you shift to the left, the center shifts to the left leg; if to the right, the center shifts to the right leg, causing a height difference in the pelvis.

It is not easy to completely correct a tilted pelvis, but by correcting lifestyle habits, you can prevent symptoms from worsening and even alleviate pain. If the pelvis is tilted to the left, fix the left leg on the ground and extend the right leg as far back as possible. If it is tilted to the right, extend the left leg backward. To correct the front and back positions, sit on the floor with the soles of both feet pressed together, then pull the heels as close to the body as possible. Afterwards, hold your feet, inhale while leaning your upper body forward, and exhale while lifting your upper body back up, repeating this movement. When sleeping, maintaining a 'standing posture' is the best way to minimize gravity and load on the spine and pelvis.

You should be careful not to adopt incorrect postures that are the main cause of pelvic misalignment in daily life. In particular, crossing the legs and sitting with legs crossed are dangerous. They cause weight to be concentrated on one side of the pelvis, while the muscles on the opposite side are severely stretched. Avoid shifting your body weight onto only one leg, carrying a heavy crossbody bag on one shoulder, or keeping a heavy wallet in only one back pocket of your pants. When sitting at a desk, walking, doing household chores like washing dishes, or any daily activity, make an effort to support your body with both legs and consciously tighten your lower abdomen. If you improve your lifestyle habits and undergo non-surgical treatments such as massage or manual therapy, but the pain does not improve, it could be due to conditions like scoliosis, so it is advisable to get a precise diagnosis.