Avoid this posture for the health of your hips and back

Once we tell you this, you may find you use this posture often, and if you struggle with low back discomfort or tight hips (especially in the front of the hips) or tight IT bands, you will want to stop this posture.

What posture is it?

It is the posture of tucking your glutes or pelvis.

If you are currently working with us, you have likely heard us say this already and may still find you need help with this posture if you do not actively check-in with yourself.

How does tucking your glutes create problems in your low back or hips?

Try this:

  1. Stand up.
  2. Place one hand on your spine in your low back, just above your pelvis.  
  3. March in place one time to shake out your current posture.
  4. Keeping your hand on your spine, squeeze your glutes.
  5. You likely feel the pressure in your hand from your spine flexing back into your hand.
  6. If not, lower your hand on your spine and try again.

Next, place your thumbs in the crease of your leg where your thigh bone meets your hip.

  1. March in place one time to shake out your current posture.
  2. Keeping your thumb in the crease, squeeze your glutes.
  3. You likely feel the pressure increasing in your thumb.

This pressure is the femur bone moving forward in the hip socket and putting pressure on the muscles and the other structure of the hip joint.

What is the problem with either of the above?

Constant pressure in these areas leads to a breakdown of the joints, discs, etc., thus leading to tightness, discomfort, and pain.

So how do you know if you are tucking under or squeezing your glutes?

The best way to know if you are using this posture is to check in when you are doing activities where you are standing, brushing your teeth, washing the dishes, waiting for a ride, etc., and see if you are squeezing your glutes.

If you are, march in place one time and square yourself over your whole foot with equal pressure over the base of your small toe, the base of your big toe, and the heel.

If your weight shifts back into your heels, you may have started tucking under again.

When we recommend this to clients, they are shocked at how much they use this posture. When they become aware of it and start to make changes, they also notice a difference in how their back and hips feel.

Wondering if there is anything else you could be doing for the health of your hips and spine?

Be sure to reach out. We can help.


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