What brings any of us to a point where we are compelled to read an article about posture?
So instead of reading another article, why not just sit up straight?
In this second in a series, let’s discuss the importance of pelvis position in good posture, and how poor pelvis position may indicate a deeper health concern: the possibility your body is losing its bracing functionality. A functionality vital to living without chronic back pain.
One can set their phone to remind them to sit up, find a wearable device attempting to pull you into the correct position, and even special seats for posture assistance. New posture reminder devices are coming out all the time and yet…this article exists because good posture remains difficult to achieve.
Let’s start by challenging current thinking. One can’t just sit up straight to solve their posture problem. Not when the pelvis is in the wrong position.
Pelvis Tilted Forward
Some position their pelvis too far forward, tilted forward. Then they arch their back to get into an upright position. Most people have been taught this ‘pelvis-forward’ position is good posture.
In fact, although no longer available, years ago I developed a posture App. In the first step I would tell users to maintain this pelvis-forward position. In a video accompanying the App I would explain that in this position your mid-back would get very sore after a few hours and that this was normal. Years later, I can tell you this is not normal.
I actually began to have back pain because of my will power and belief that I could eventually maintain this position all day.
It is reasonably embarrassing to be a published author on back pain and one of the world’s experts on back pain and to actually have back pain. This is NOT a correct position. The pelvis is too far forward.
Pelvis Tilted Backward
The next mistake is what is referred to as pelvis posterior [tilted backward]. With your pelvis in this position it is impossible to get your head over your shoulders.
People usually go back and forth between each of these two positions; pelvis tilted forward vs. tilted backward. Maintain one position until they get tired and then go to the other. Some people will spend their day standing with their pelvis forward and sit with their pelvis tilted backward.
Correct Pelvis Position
The correct position is somewhere in the middle. At this point, people will often attempt to roll their pelvis into a middle position. Unfortunately it is not that simple.
If you choose to just roll your pelvis, you will be able to get to good posture, but only when you are sitting.
Standing with your pelvis in the correct position requires bracing muscle strength, and hamstring and hip flexor muscle flexibility.
Improving Pelvic Position For Good Posture
As described in my book UPRISE: Back Pain Liberation, by Tuning Your Body Guitar, bracing muscles are the muscles that brace and stabilize you so you can move. But improving pelvic position can be a nice start on the whole process.
Sometimes people are so tight they can’t move, or so pelvic unaware that they need exercises to loosen and become aware of pelvic position. This is best done in the hands of a physical therapist, but often your personal trainer, yoga or Pilates instructor can show you.
How To Do It
Start by standing. Then draw your tummy in slowly so that your pelvis rotates under you until you feel like you can stand up straight with no strain in your neck and a small arch in your back without tension in your mid-back. It is very important that you use the muscles in your tummy to move your pelvis into the correct position. It is also important that you are not clenching your abdominal muscles tightly, but gently drawing them in so that your tummy is somewhat flat.
Congratulations! Now hold it all day.
Warning: it will take you six months to build the endurance to be able to do this all day. These bracing muscles need to build the endurance to hold you in this position for many hours. Much like preparing for an endurance race like a marathon, this doesn’t happen in 6 days or 6 weeks. It takes 6 months. You have to build blood flow to muscles to get endurance. Circulation training. But it is worth it.
Correct pelvic position will change your posture and correct posture will change your life. A 180 degree turn in your life — for the better — in 180 days.
Seek Out A Professional To Assist
These concepts and instruction can be difficult to understand just reading an article or seeing pictures.
You really must have a professional put their hands on you and show you where your pelvis should be. Where you are weak, where you are tight and what you need to work on to obtain the goals you seek. As with most things worth doing, it is not easy and requires a commitment.
But unlike ‘just sit up straight,’ this advice will actually work.