The Best Pelvic Exercises for Better Posture

It turns out that the position of your pelvis can affect the alignment of your entire body. “And while someone might try to correct their posture ‘on top,’ a pelvic tilt is often a piece of the puzzle for upper back and neck issues,” says Judith Meer, PT, DPT, a pelvic rehabilitation specialist and founder of The Pelvic PT.

Below, we dive into how your pelvis affects your posture and what common misalignments to look out for. Plus, Dr. Meer shares how to create a healthy spine from the bottom up.

If you want good spinal posture, you must first align your pelvis

First, let’s review some basic anatomy. According to the University of Maryland Medical System (UMMS), your spine is made up of three segments: the cervical (upper) spine, the thoracic (middle) spine, and the lumbar (lower) spine.

Each part of the spine relies on the strength and stability of the other parts to function properly. When viewed from the side, a “healthy” spine curves in an “S” shape: the top spine curves inward, the middle spine curves outward, and the bottom spine curves inward. This helps to reduce stress on the vertebrae, according to UMMS.

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The sacrum, a large bony structure that looks a bit like a shield, connects the lower back to the pelvis. “The pelvis acts as a foundation for the spine, so its position absolutely affects your posture,” says Dr. Meer. “For example, you’ll notice this when you curl your tailbone under you instead of sticking it out behind you. Both of these ‘tilts’ change the alignment of the entire spine.”

“While someone may be trying to correct their posture ‘up top,’ a pelvic tilt is often a piece of the puzzle for upper back and neck issues.” —Judith Meer, PT, DPT

Pelvic tilts and your posture

What is interesting is that anterior pelvic tilt (where the pelvis tilts forward) is quite common. About 85 percent of people are assigned male at birth (AMAB) and 75 percent of people are assigned female at birth (AFAB) have an anterior pelvic tilt¹ without any symptoms.

“An anterior pelvic tilt can create an exaggerated curve in the lower back, which pushes the abdomen forward — what we call lumbar lordosis,” says Dr. Meer. “This puts extra stress on the lower back, core, hip flexors, hamstrings, and glutes.”

It becomes harder to stand up straight without strong, engaged core muscles supporting you, so other muscle groups will try to compensate to keep you upright, Dr. Meer says. You might especially feel it in your upper back, shoulders and neck. Those overworked muscles become tight and lead to more serious problems, like rounded shoulders and a hunched head.

And while less common, posterior pelvic tilts (where the pelvis tilts backward) still affect many people: 6 percent of people with AMAB and 4 percent of people with AFAB. have asymptomatic posterior pelvic tilts¹.

“A posterior pelvic tilt can flatten the natural curve of your lower back, which puts more pressure on the discs and ligaments, leading to muscle tension and pain,” says Dr. Meer. “I also see tightness in the glutes and hamstrings, weak and hyperextended hip flexors, and less hip flexibility.”

Interestingly, a posterior pelvic tilt can also lead to excessive flexion of the middle (thoracic) spine and forward head posture, according to a small 2021 study in The Journal of Physiotherapy Science.

In other words, if your pelvis is tilted, you are probably slouching.

How do you know if your pelvis is tilted?

If you think you have an anterior pelvic tilt, try this test from the National Academy of Sports Medicine (NASM):

Put a belt around your waist and stand as you normally would while looking at yourself in a mirror from the side with a belt around your waist. If the buckle of the belt is lower than the back of the belt when looking at yourself from the side, you have an anterior pelvic tilt. In a squat, your lower back arches at the bottom of the squat.

If you suspect you have a posterior pelvic tilt, try this exercise from the NASM:

Put a belt around your waist and stand as you normally would while looking at yourself in a mirror from the side with a belt around your waist. With a posterior pelvic tilt, your belt buckle will be higher than the back of the belt when viewed from the side, so you can see both at once. In a squat, you can see a posterior pelvic tilt when the hips are pulled below the range of motion. This is commonly known as a “butt wink.”

Building a healthy posture from the pelvis up

“The idea of ​​the ‘kinetic chain’ basically means that movement or alignment in one part of the body affects all the others,” says Dr. Meer. “Working on pelvic mobility and strength can help you see improvements throughout the kinetic chain.”

According to Dr. Meer, there are a few things to keep in mind if you want to build good posture from the start:

1. Check your feet. “Again, the body functions as a kinetic chain,” says Dr. Meer. “If the feet are not functioning properly, it can lead to compensatory movements in the ankles, knees, hips, pelvis and ultimately the spine,” says Dr. Meer.
2. Maintain a strong and balanced core. “Not just the abdominal muscles, but the rest of the ‘corset’ of muscles around the back, hips and pelvic floor,” says Dr. Meer. “A strong core supports the pelvis and spine, reducing the risk of misalignment, pain, limited mobility and poor posture.”
3. Be careful when using technology. “There’s a reason we call it ‘tech neck’ or ‘smartphone slump,’” says Dr. Meer. “If you find yourself hunched over your phone, try raising it a few inches or adjusting the height of your monitor or laptop.”

“The pelvis acts as a foundation for the spine, so its position definitely affects your posture.” —Judith Meer, PT, DPT

3 Pelvic Floor Exercises for Good Posture

Below, Dr. Meer shares three of her favorite pelvic floor exercises to help you create a stable, strong foundation for your spine. They’re demonstrated by physical therapist Grayson Wickham, PT, DPT.

1. Pelvic tilt

“Pelvic tilts help you become aware of the position of your pelvis and gently work your lower abdominal muscles and the mobility of your lumbar spine,” says Dr. Meer.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Slowly tilt your pelvis up, making sure your lower back is flat on the floor.
3. Hold this for a few breaths.
4. Then tilt your pelvis in the opposite direction, slightly arching your lower back off the floor.
5. Do 2 to 3 sets of 10 reps.

2. Glute Bridge

Glute bridges are a great exercise for pelvic stability because they strengthen the muscles that support the pelvis.

“Bridges work your glutes, hamstrings, and lower back muscles, which are essential for maintaining pelvic strength and alignment,” says Dr. Meer. “And I love that there are so many variations to make this more challenging, like doing it with your feet on an unstable surface, or lifting your toes and digging in your heels, or doing single-leg bridges.”

1. Lie on your back with your knees bent and your feet flat on the floor. Your arms hang at your sides.
2. Push through your heels and squeeze your glutes to lift your hips off the floor, creating a straight line from your knees to your shoulders.
3. Hold this for a few breaths.
4. Lower your lower back to the starting position.
5. Do 2 to 3 sets of 10 reps.

3. Bird dog

A strong core is essential for a stable pelvis and good spinal alignment. “This move works on core stability, balance and coordination,” says Dr. Meer. “Like bridges, you can make this more difficult by standing on an unstable surface, holding the arm and leg up longer, or adding weights.”

1. Start on your hands and knees in a tabletop position.
2. Extend your left arm forward and your right leg back, keeping your hips square to the floor.
3. Hold the position for a few breaths, return to the starting position and switch sides.
4. Do 2 to 3 sets of 10 reps on each side.