No one has perfectly symmetrical bone and muscle structure.
However, there may be times when a little too much asymmetry can leave us more prone to injury, reduce our mobility and negatively affect our overall physical performance.
Our posture and the way we walk, sit or work out, can affect many of our body parts.
If you hold your body in the same position for hours every day for several months or years, your body’s soft tissues will adapt to this position.
You may have noticed that some people are noisy walkers; when they walk, one foot lands heavier on the floor than the other.
Their gait is clumsy due to one hip dropping lower than the other.
One reason for this imbalance could be misaligned hips, i.e. a lateral pelvic tilt where one hip is higher than the other.
The pelvic bone sits at the top of the thigh bones (femurs) and is supported by a network of muscles that help stabilise the hips and allow for a full range of movement of the legs.
Often, a lateral pelvic tilt is caused by either leg length differences or scoliosis (lateral curvature of the spine).
It can lead to hip pain and lower back spasms/pain as some of the muscles become tight and tense, while others become weak.
This is deemed as a structural pelvic tilt.
A structural discrepancy in leg length can be treated by placing an orthotic or heel lift under the shorter leg.
But for those with scoliosis, treatment may involve wearing braces, corsets, or in more extreme cases, surgery.
On the other hand, a functional pelvic tilt is caused by muscle imbalance or compensation to avoid pain.
In such cases, your legs are usually of the same length, but are misaligned due to several factors that alter lower limb mechanics.
Common causes of hip misalignment as a result of a functional leg length discrepancy include uneven pressure on the pelvis as a result of carrying a heavy load on one shoulder, wearing shoes with uneven support, or constantly standing on one leg.
It can be relieved by specific exercises, physical therapy, stretching, and in some cases, muscle relaxants to relax the tightness.
To check if you have a lateral pelvic tilt, take a string, rod or stick, and place it on both your hip bones (anterior superior iliac spine) – the bony structures you can feel at the sides of your hips in front of the body.
For a normal pelvic structure, the stick should be horizontal to the ground.
If it tilts up or down, then you have a lateral pelvic tilt.
The tilt is named for the side the pelvis tilts toward.
The structure of the pelvis is like a bowl.
Imagine it is filled with water. The side the water would spill out from is the side the tilt is named after.
So, for example. if the left side is higher, then it is considered a right lateral pelvic tilt
If the hips are misaligned, you may also experience gait problems or loss of balance.
In severe cases, there may be groin pain, a misaligned spine and pain that radiates down toward or past the knee.
Try the three stretches below, which can be done at home, and see if you can realign your hips to alleviate the pain.
But note that they may cause slight discomfort in the affected area.
It’s best to stop immediately if you experience pain during these exercises as pain is not a good sign.
If there is no relief and/or the pain worsens, do seek advice from a medical professional.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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To check if your hips are aligned, stand in front of the mirror and place the rod on your pelvic bones. The rod should be parallel to the floor, if not, you have a laterally tilted pelvis. — Photos: REVATHI MURUGAPPAN/The Star
Exercise 1: Lie on a sofa or bed, and let your right leg dangle down. Pull your left knee close to your chest, hold for 10 seconds and release. You should feel the front of your right hip (hip flexor muscle) stretching during this time. Do this three times, then switch legs.
Exercise 2: Sit on the floor with your right leg in front and your knee aligned in front of the right hip. Your left knee should be to the side of your left hip, and your ankle below your knee. Keep your back straight and try to keep your chest facing front as the tendency is to rotate the upper body to the right. This hip stretch is named 90/90 because of the two 90-degree angles at the legs. You should feel a deep stretch under your front hip. If this is too difficult, you can place a pillow or block under the right knee. Stay for 30 seconds, then switch sides.
Exercise 3: Take a rod or pole, and position it a few inches under your left knee and in front of your right knee. Hold the rod sturdy and parallel to the floor. Try to push the rod away with your left leg and in with your right leg. Hold for 10 seconds, then release. Repeat three to five times, then switch legs.
