14: Pelvic Positioning Why Your Pelvis Sets the Tone for the Whole Body
The pelvis is your body’s central hub. It connects the legs to the spine and provides a stable foundation for everything that happens above and below. When the pelvis is out of position even slightly, it changes how you stand, breathe, brace, and move.
Pelvic control isn’t just about posture. It affects your strength, your joint alignment and your ability to generate power. Yet many people walk around all day with their pelvis tilted, rotated or unstable without realising it’s the root cause of their back pain, hip stiffness or lack of core engagement.
Why Pelvic Positioning Matters
The pelvis links:
The spine and ribcage above (influencing posture and breathing)
The hips and legs below (affecting movement and balance)
The deep core and glutes (critical for stability and power)
When the pelvis is in a neutral, well-controlled position, everything functions more efficiently. When it's not, compensations ripple up and down the kinetic chain.
Common Pelvic Misalignments
1. Anterior pelvic tilt
The pelvis tips forward, arching the lower back and shortening the hip flexors. Often caused by prolonged sitting or overactive quads.
2. Posterior pelvic tilt
The pelvis tucks under, flattening the lumbar spine and reducing hip extension. Common in those with weak glutes or excessive core bracing.
3. Lateral tilt or shift
One side of the pelvis is higher or rotated. This often results from one-sided habits, injury, or muscular imbalance.
4. Lack of dynamic control
Even if posture looks “neutral” when standing still, many people lose control of their pelvis during movement especially under fatigue or load.
How Pelvic Position Affects Movement and Pain
Low back pain from excessive arching or rounding of the lumbar spine
Hip impingement or stiffness from poor joint positioning
Core disengagement when the abs or deep stabilisers are stuck in compensation
Knee pain or tracking issues due to misaligned hips
Breathing dysfunction as ribcage and diaphragm mechanics become restricted
How to Restore and Maintain Pelvic Control
1. Reconnect with neutral
Use drills that help you feel what neutral pelvis actually is most people don’t know they’ve lost it.
Supine pelvic tilts
Quadruped rock backs
Wall breathing with posterior tilt control
2. Strengthen through full range
Train both ends of the tilt pattern with control:
Dead bugs and bird dogs
Glute bridges with posterior tuck
RDLs with attention to pelvic hinge
Split squats focusing on hip extension and bracing
3. Address surrounding imbalances
Often the issue isn’t the pelvis itself, but the muscles pulling it out of place. Release what’s tight (hip flexors, low back), and activate what’s weak (glutes, core).
4. Breathe and brace properly
True core stability starts with breath. Teach diaphragmatic breathing, then layer in bracing under load to support pelvic position dynamically.
Final Thought
The pelvis is like the foundation of a house if it’s tilted or unstable, nothing built on top of it will sit quite right. Reclaiming pelvic control sets the stage for stronger lifts, better mobility and less pain across the whole body.
Start here, and the rest of your movement will start falling into place.
