The lumbar-pelvic hip girdle is a very complex structure consisting of an integrated union of bones, fascia, muscle, tendons, ligaments and nerves. The joint is where the lumbar spine, pelvis, and top of the legs come together. As humans, this is the joint that allows us to stand on two legs. It helps with balancing, propulsion, and creating power. The lumbar-pelvic hip girdle allows the body great freedom of movement. However, with movement of this degree, we have a greater probability for pain and dysfunction.
Common problems associated with the hips, pelvis and lumbar spine include:
1 – Rotational misalignment of the pelvis
2 – Excessive lumbar lordosis
3 – Anterior Pelvic Tilt
How do I know if I have a problem?
Looking from the side in a mirror, does your waistband sit higher at the back and lower at the front of the body? This will indicate an anterior tilt of the pelvis, meaning tight hip flexors with a high chance of lower back pain. An anterior tilt is often associated with an excessive lumbar lordosis. Stand with your back, heels and head against a wall and slide your fingers behind your back, on the wall. You should only be able to get as far as your ‘second knuckles’. If you can slide your whole arm behind, you have an excessive lumbar lordosis.
What should we do about it?
Try using some trigger ball and foam roller releases on your Glutes, TFL, ITB, and Hip Flexors, and start to become aware of your posture so you can correct it.
Also try engaging your pelvic floor and transverse muscles to help bring your pelvis back to sit in a neutral position.
Sleeping on your back with your legs extended when you have an excessive lumbar lordosis will likely create pain and dysfunction. Try using a small bolster cushion under your knees to help bring your pelvis back into neutral.
Check out my SMR and Stretching Program which will give you a step by step guide to follow, accompanied by Photos so you can’t go wrong.