Tuesday, March 28, 2023

How To Fix Uneven Hips

How To Fix Uneven Hips Caused By Scoliosis

How to Fix Uneven Hips | Lateral Pelvic Tilt Correction Exercises

When a person receives a scoliosis diagnosis, the most important decision moving forward is how to treat it.

While there are no treatment guarantees, different treatment approaches offer different potential outcomes, so patients need to ensure their treatment expectations are aligned with the realities of their chosen treatment approach.

As a CLEAR doctor, my approach is conservative, functional, and chiropractic-centered. I also integrate multiple forms of treatment for the most customized and specific results.

When it comes to correcting uneven hips caused by scoliosis, the key is a proactive treatment that addresses the conditions 3-dimensional structural nature, so treatment has to, first and foremost, impact the condition on a structural level, which is where chiropractic care comes in.

Through precise condition-specific chiropractic adjustments and specific exercises, I can work towards restoring as much of the spines natural curvatures as possible by achieving a curvature reduction and realigning the spine, the uneven forces are reduced, as is the pull on the pelvis that the misaligned spine causes, and the related misalignment of the pelvis.

Achieving a curvature reduction relieves the adverse pressure thats causing the pelvis to become unnaturally tilted, and the hips can start the process of settling back into a more natural and even position.

Why Doesnt Scoliosis Surgery Fix Uneven Hips?

In addition, the end goal of spinal fusion also cant be guaranteed.

Seek Expert Orthopedic Care At The American Hip Institute

If you are experiencing hip misalignment issues, seek the expert advice of a licensed orthopedic specialist to determine the root cause. Understanding the main reason for misalignment ensures that the proper corrective action is performed, which is instrumental in your quick recovery.

The American Hip Institute provides industry-leading hip treatment solutions to restore the alignment of the pelvis. After determining the extent of your injuries, our orthopedic specialists will determine the best course of action and help you develop a personalized recovery plan. Contact us today to schedule your appointment.

Contact us to schedule an appointment with our specialists today.

How Can You Correct Hip Imbalances

The importance of hip-strengthening exercises cannot be overstated. Gait is a deceptively complex process that combines hip flexion, adduction, internal rotation, external rotation, abduction, and extension often in unison as well as in various combinations. This means that your training program should also target those muscles that drive that process and force them to move and function through the same complex movements.

Also read: Essential Balance Exercises for Runners

One way to prevent or manage injuries is by being in tune with your body and paying attention when it gives you signals to slow down or pull back on your training. Most running-related injuries are classified as overuse injuries. This means that they are caused by repetitive motion that uses the same muscles in the same way over long durations.

It may not be possible to prevent all injuries. However, if you pay attention to what your body is telling you, you may be able to minimize their impact or avert short-term issues from growing into long-term problems.

Also Check: Cancer Of The Hip Bone

Can A Tilted Pelvis Cause Bladder Issues

Yes, a severely tilted pelvis can cause some incontinence, if left untreated. When your pelvis is misaligned, it can impact the strength of your pelvic floor muscles which can make it more difficult for you to control your bladder. This is a normal symptom that can be managed or may even go away with an effective treatment plan.

Signs And Symptoms Of Misaligned Hips Or Pelvis

Pin on Health
  • General low backache
  • Pain in the hip and buttocks area that increases during or after walking
  • Pain in the hip and low back after standing in place for long periods
  • Unbalanced walking or gait
  • Achy feeling in the lower back or hip while laying down
  • Pain that goes down into the thigh towards the knee
  • Pain in and around the groin
  • Inability to stand in place or walk
  • Poor spine alignment

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Exercises For Uneven Hips

Schroth therapy can be an effective exercise protocol to help manage scoliosis and its impact on the hips. Schroth therapy aims for three-dimensional correction of the scoliosis curves through a series of stretching, strengthening, and breathing exercises tailored to your specific anatomical and postural needs. It is done under the supervision of a physical therapist certified in the method.

At-home exercises include those that can increase flexibility and strength in the hips, as well as core balance. Always work with your spine specialist and/or physical therapist before starting an exercise regimen at home.

Regardless of the exercise approach and surgical corrective options you choose, its important to understand that theres no such thing as a perfect body. Humans are perfectly imperfect, says Dr. Lonner. And the only thing that is perfectly symmetrical often and usually not even perfect, are statues.

Why Does Scoliosis Surgery Not Always Fix Uneven Hips

In general, surgery is reserved for idiopathic curves greater than 45 degrees in younger people. When scoliosis is mild or moderate, physical therapy is more likely to be prescribed, in the shape of specific exercise methods like Schroth therapy , which helps patients with their alignment with their posture and with their breathing mechanics, says Dr. Lonner.

In cases of severe scoliosis, especially when posture is noticeably affected and the difference between hip heights is prominent and causes pain or mobility issues, surgery may offer relief, especially in adult degenerative scoliosis.

Surgery can improve body shape, Dr. Lonner says. It is quite a dramatic improvement including the waistline and asymmetry of the hipsthey improve quite dramatically. On the other hand, surgery is not always a perfect fix when it comes to creating even hips. We always tell patients we never create perfection, because there is no such thing as perfection, he adds.

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Alright So What Should Healthy Hips Look Like

Wed recommend getting in front of a mirror for this one to check out your posture. Heres what healthy hips look like:

  • Your pelvis should be parallel to the ground.
  • Your hips should be in a neutral position .
  • Your hips should be level .

Take a look at this before and after image to see the differences between uneven hips and healthy hips. The first image was taken before Zee started the MoveU program and the second image was taken after. Wow, right?

When Further Intervention Is Required

How To Fix Uneven Hips | Lateral Pelvic Tilt OR Leg Length Discrepancy?

If stretches and strength training aren’t helping, your client may need further intervention. Refer them to their doctor to rule out other issues, such as hip dysplasia, hip impingement, and hip arthritis. These conditions may require physical therapy to help ease the pain.

In severe cases, surgery may be required. Hip replacement surgery, for instance, involves removing the client’s hip joint and replacing it with an artificial joint instead. A total hip replacement may be recommended if the client’s pain is a result of arthritis. Nowadays, hip replacement isn’t as major a surgery as it used to be. According to Johns Hopkins, some patients leave this surgery with only 1-2 small incisions.

Want to learn more? ISSA’s Corrective Exercise Specialist Certification course teaches how to help clients with muscle pain and/or movement dysfunction. It also covers corrective exercises that can release common joint restrictions.


“Scoliosis – Symptoms And Causes”. 2021. Mayo Clinic. .

Speers, Christopher JB, and Gurjit S Bhogal. 2017. “Greater Trochanteric Pain Syndrome: A Review Of Diagnosis And Management In General Practice”. British Journal Of General Practice 67 : 479-480. doi:10.3399/bjgp17x693041.

Al-Eisa, Einas, David Egan, Kevin Deluzio, and Richard Wassersug. 2006. “Effects Of Pelvic Skeletal Asymmetry On Trunk Movement”. Spine 31 : E71-E79. doi:10.1097/01.brs.0000197665.93559.04.

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Am I A Suitable Candidate For A Hip Alignment Procedure

Since the hips support your body during a standing position or running posture, its easy to notice misaligned hips. You can simply look at the mirror and check if your shoulders are uneven. Since scoliosis is one of the causes of hip misalignment, you may ask a friend or family member to observe if you have a curved spine.

Besides the external appearance, uneven hips also affect your walk due to the difference in leg length. We recommend sitting or laying on a bed to check if one leg is longer than the other. You might even experience neck, shoulder, and lower back pains because of this condition.

Other symptoms include:

  • Pain while sitting
  • Difficulty in walking

If you feel any of the symptoms mentioned above, you might have misaligned hips. We advise you to contact a chiropractic clinic immediately to help manage your pain and prevent your condition from worsening.

Treatment Of A False Uneven Hip Or Short Leg With Integral Osteopathy

Osteopathic treatment involves adjusting the bodys muscles and joints to normalize muscle length, improve mobility, and help relieve joint pain.

Thus, exploration of these areas is essential to establish a presumptive diagnosis. Sacroiliitis may be associated with dysmetria, and the same applies to false sciatica or pyramidal syndrome.

Osteopathic sessions should be comprehensive as they affect all of the joints and organs in the digestive system. However, as a general rule, one or two sessions are enough to bring the body back to balance.

Read Also: Shoes For Knee And Hip Pain

When To See A Doctor

If your uneven gait follows a fall or if you can’t speak clearly, it might be best to see your doctor, according to Healthline. You should also see your doctor if your asymmetrical stride also accompanies dizziness, confusion, breathing problems, incontinence, or a severe headache. Your doctor will review your medical history and look at your gait using the Functional Ambulation Classification Scale to see how well you can walk on your own. It’s possible that some of your medications, mental health conditions, cardiovascular disease, or neurological disorders could explain a gait imbalance. Your doctor or physical therapist could recommend an orthotic to help stabilize your gait .

While working on your uneven gait, you can take preventative measures to avoid falls at home. Clear any clutter around your walking path, and be sure that these areas are well-lit. Use non-slip mats in the bathtub and the bathroom floors, and wear shoes that have a tread to avoid slipping around the house .

How A Chiropractor Can Help

Lateral Pelvic Tilt Exercise

Your hips are important in keeping your body aligned and free from pain. The initial reasons why you will make your way to a chiropractor include:

  • Pain in the hips
  • Lower back pain
  • A lack of mobility

When you are affected by uneven hips, you will usually see your gait change to compensate for your pain levels. Your uneven hips will cause problems for you and limit the role you play in everyday life. A painful hip problem can take its toll on your ability to move without pain and take part in your favorite activities. When you are suffering from uneven hips, your lower back and legs bear the brunt of your back and leg pain problems.

Without the assistance of your chiropractor, you may not understand the reasons why your lower back and legs are hurting from the problems you have with your uneven hips. One of the common reasons for the problem of uneven hips is that of a lateral tilt. The lateral tilt begins when your hip moves upwards, instead of backward and forwards. As the problem of a lateral tilt continues unabated, the hips will become even more misaligned as they remain untreated. A lateral pelvic tilt brings your hips upwards and can cause pain and walking issues when you do not treat these problems.

Rebalancing your hips will allow you to feel you are balanced correctly, without the need for invasive surgical techniques. When you are ready to work with our chiropractor to solve the problem of uneven hips, you should call our office to schedule an appointment at .

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Femoroacetabular Impingement May Only Be One Part Of A Bigger Problem Such As The Problems Of Leg Length Discrepancy Pelvic Tilt Pelvic Incidence

As in the many conditions we see, Femoroacetabular Impingement is not a condition or diagnosis that sits in isolation. It is typically part of a bigger picture of hip instability. For some people, exercise programs that get the hip back into its natural and optimal position will work very well. For those it does not, we will present the information below on regenerative medicine injections that can accelerate the healing process.

A February 2021 study in the European Spine Journal found that adult spinal deformity patients compensating with knee flexion have altered hip orientation which can lead to posterior femoroacetabular impingement, thus limiting pelvic retroversion . This underlying mechanism could be potentially involved in the hip-spine syndrome.

Recognizing Asymmetry In Your Gait

There are a few ways you can see where your imbalances might be, according to Runner’s World. First of all, you can have someone take a video of you while you’re running or walking to see if you’re favoring one leg. If you do lunges in a mirror, look at how your front knee tracks. If it tracks inward or outward, it might indicate weak glutes or hips. You could also purchase some tech insoles like Nurvv, which analyze your stride for you.

If you have an iPhone 8 or higher with iOS 15, you can check your walking symmetry through the Health app, according to Apple. Just open the Health App, and navigate to the Summary, then the Health Checklist. Find the Walking Steadiness notification and be sure it’s turned on. Then wear your iPhone in a pocket near your waist as you go about your day. The Walking Steadiness studies your balance, stability, and coordination and will notify you if it’s low or very low.

To view your walking stats, go to Show All Health data. If you check out your walking asymmetry, the number shows how often during the day you took imbalanced steps. Lower percentages are better, according to Bustle. Older adults might range from 15 to 20%. If you want to correct some of your imbalances, there are a few fixes that can help.

Also Check: Stretch Lower Back And Hips

Lateral Pelvic Tilt: My Struggle

The traditional thinking of a lateral pelvic tilt is that there is one or two muscles that can be identified as being tight, and that the tilt is a result of these tight muscles pulling the pelvis in one direction or another.

For a long time I believed this, too.

After all, this is the paradigm through which much of physical therapy operates: stretch tight muscles and strengthen weak ones.

Unfortunately, this understanding of a lateral pelvic tilt, while completely understandable, is seriously flawed and generally leads people on a wild goose chase.

We search in vain for a tight muscle to stretch or massage that will release the tilt and return the pelvis back to its normal resting state. Sometimes we have a little success, and feel some relief, but then the tilt returns.

I went through this for years!

The two pictures above were both taken in 2011 after a particularly vicious lower back spasm that kept me from straightening my back for two entire days. The pain was horrendous.

I could not get up off the floor. Trying to straighten my back would just result in more spasm. So I stayed on the ground for two days.

Once the spasm resolved, I remained with a tilt as seen in the picture on the right. From my notes I got out of the first tilt by stretching my right QL.

Unfortunately, I spasmed again into the position on the left.

Its like my body was playing ping-pong with my pelvis.

Still in pain, I started researching every possible solution.

More confusion!

Stretching Out The Tight Ql

How to Fix Uneven Hips (Lateral Pelvic Tilt)

If you have uneven hips, it is likely that the muscles in the torso on the side where the hip is higher, are short and tight.

If you look at the diagram below, if the muscle that is highlighted red is short and tight, it will pull that side of the pelvis up and towards the rib cage which it is attached to.

This chronic tightness will pull one side of the pelvis up, and at the same time pull the shoulder down.

So what is this pesky muscle that we need to lengthen?

It is the quadratus lumborum.

You will need to first release any knots that are causing tightness, followed by stretching techniques on the tighter side .

If you can begin to create length in the quadratus lumborum, this should help decrease the chronic tightness that pulls the hip up and the shoulder down.

The quadratus lumborum is quite an easy muscle to stretch once you know where it is.

Any stretch which involves creating length between the hip and the shoulder of the same side will work.

One simple yet effective stretch for the quadratus lumborum is one that is a modification of the classic childs pose.

You can see how to do this stretch, as well as a few other quadratus lumborum stretches in the video below.

An additional fix concerning the quadratus lumborum could be to strengthen the opposing quadratus lumborum which could be too weak.

Related: How to stretch and release the quadratus lumborum

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Clues Or Twisted Pelvis Symptoms

The first step toward a twisted pelvis correction is identifying if you have a pelvic misalignment to begin with. This can get tricky because not everyone that has a pelvic tilt can visually see it. In fact, they may not have any obvious symptoms!

The symptoms of pelvic misalignment often begin to occur in patients with severe pelvic tilts, whereas minor tilts may not have any pain or discomfort associated with the issue.

If your twisted pelvis does cause symptoms, they will often occur in a variety of places in your body, not just the pelvic region. For example, if…

  • You are experiencing hip pain, lower back pain, or leg pain
  • Your gait is uneven or you are having trouble walking normally
  • You are experiencing SI joint irritation and inflammation
  • You have pain in your buttocks
  • You feel numbness, tingling, or weakness of your legs
  • The height of your hip bones is uneven
  • You are experiencing pelvic floor muscle weakness
  • You have an extreme lower back arch or lack of an arch
  • …then you may be experiencing twisted pelvis symptoms.

    Identifying a pelvic tilt can be difficult when basing it solely on symptoms because it can mirror several other issues, including sciatica pain. Consulting a medical professional or doing an at-home pelvic tilt test can help you narrow down the possible causes of these symptoms.

    Remember, there is no replacement for an official diagnosis. Itâs always important to work with a licensed professional before beginning any treatment program.

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