DIY Method to Prevent an Anterior Pelvic Misalignment

Sudden, sharp low back pain on one side can be caused by one side of your pelvis rocking forward. It is a very painful misalignment, and one I’ve experienced personally several times.

Getting a chiropractic adjustment is the first thing to do to correct this problem.

The second thing to do, I wasn’t so sure about initially. I researched stretches and exercises that would stabilize various pelvic muscles, but none of them worked for me quite as well as this one.

Essentially, we are strengthening the iliopsoas and quadratus lumborum muscles on the inside of the pelvis. Nothing very sexy aesthetically about these muscles since we can’t see them, but then again, being pain free can be sexy in its own right.

This exercise is very simple, but not very easy. It goes like this:

Lay face down and press the bottoms of your feet together tightly. With your legs spread and knees bent, pressing your feet together will cause a contraction of the interior pelvic muscles. This is what we want. With your feet still pressed firmly together, raise your thighs off the floor. In the beginning, you may not be able to raise your thighs much at all. I couldn’t at first. Just do your best. At the top of that movement, however high up off the floor your thighs are, hold it for 1-2 seconds before lowering your thighs back down. Do this for a total of 10 reps. When it gets easier, move up to 2 sets of 10, maybe even 3 sets of 10.

This exercise will teach you just how important those interior pelvic muscles are because it will be the first time, possibly, that you’ve ever felt blood flowing to those muscles. It’s a unique feeling, for sure. You can do this everyday if you like, but I’d recommend just 3 days a week at first so as not to overdo it.

Give it a shot and let me know how you do!

• 
• 
• 
• 
•