Posture Matters:How Pelvic Alignment Affects Your Pelvic Floor

When most people think of posture, they picture standing tall or sitting straight. However, posture is more than just “looking good”, it directly influences the health and function of your pelvic floor. They way your pelvis tilts can either support or strain these essential muscles, impacting everything from core stability to bladder control.

Let’s break down the 3 most common postures:

1). Anterior Pelvic Tilt: The pelvis tips forward , like a bowl spilling water creating an exaggerated arch in the lower back. Possibly cause from tight hip flexors (front hip muscles) and weak hip extensors (back hip muscles) and a lengthened pelvic floor making it difficult for the pelvic muscles to contract effectively.

*Tip: Strengthen your glutes and core while stretching hip flexors to restore balance.

2). Posterior Pelvic Tilt: The pelvis tucks under, flattening the natural curve of the lower back and causing the glutes and pelvic floor to be shortened and tight. This is possibly from prolonged slouching, over-engaged abdominals or compensating for back pain. This position shortens and tightens the pelvic floor, limiting its ability to relax. Over time, this can contribute to tension, discomfort or difficulty coordinating pelvic floor contraction.

*Tip: Focus on pelvic floor relaxation, stretch posterior hip muscles and focus on mobility to allow the pelvis to return to a more neutral state.

3). Pelvic Neutral: This pelvis is balance, meaning shoulders are stacked over the pelvis and the lower back maintains its natural curve. This allows the pelvic floor muscles to efficiently contract and relax. This position helps with breathing mechanics, core stability and healthy bowel and bladder functioning.

*Tip: Practice pelvic tilts in sitting and gently tilt pelvis forward and roll back and slowly start to make those tilts smaller, under you land somewhere in the middle ,directly over the “SIT” bones.

Alignment is Key: Your pelvic floor does not work in isolation It is part of a system that includes your diaphragm deep core, and hips.

Take Away: Posture is not just about appearances, it is about function. Whether your standing, sitting or moving, being mindful of your pelvic alignment can make a big difference in pelvic floor health. Small adjustments today can prevent bigger issues tomorrow.