Hi there! 😊 Do you feel discomfort because your pelvis seems out of alignment? Problems in your lower back, hips, or legs often start with pelvic misalignment. Today, I’ll explain how to easily check your pelvic position using two key points: ASIS (Anterior Superior Iliac Spine) and PSIS (Posterior Superior Iliac Spine). We’ll also talk about the muscles involved!
What Are ASIS and PSIS?
These names may sound tricky, but they’re simple!
•ASIS: The bony point you can feel on the front of your pelvis.
•PSIS: The bony point you can feel on the back of your pelvis.
By comparing the height and angle of these two points, you can see if your pelvis is tilted forward (anterior tilt), backward (posterior tilt), or to one side (lateral tilt).
Muscles Related to Pelvic Issues
When your pelvis is out of position, the muscles around it lose balance. Let’s see which muscles might cause or be affected by this.
1. Anterior Pelvic Tilt (ASIS is lower than PSIS)
This happens when your pelvis tilts forward. Your lower back may arch too much, and your stomach may stick out.
•Key Muscles
Tight/Overactive Muscles:
•Iliopsoas (hip flexor): This muscle pulls the pelvis forward when it’s tight.
•Erector spinae (lower back muscle): Tightness here increases the arch in your back and tilts the pelvis forward.
Weak/Underactive Muscles:
•Rectus abdominis (abs): Weak abs can’t hold the pelvis in place.
•Hamstrings: Weak hamstrings can’t pull the pelvis back into alignment.
2. Posterior Pelvic Tilt (ASIS is higher than PSIS)
This happens when your pelvis tilts backward. Your lower back may appear flat, and your hips might look smaller or flatter.
•Key Muscles
Tight/Overactive Muscles:
•Hamstrings: Tight hamstrings pull the pelvis backward.
•Rectus abdominis (abs): Tight abs can cause the pelvis to tilt back.
Weak/Underactive Muscles:
•Iliopsoas (hip flexor): Weak hip flexors can’t pull the pelvis forward.
•Erector spinae (lower back muscle): Weak back muscles can’t keep the pelvis stable.
3. Lateral Pelvic Tilt (One ASIS is higher or lower than the other)
This happens when your pelvis tilts to one side. It can affect your walking and spinal alignment.
•Key Muscles
Tight/Overactive Muscles:
•Gluteus medius (hip muscle): Tightness on one side can pull the pelvis up.
•Quadratus lumborum (side back muscle): Tightness here can tilt the pelvis sideways.
Weak/Underactive Muscles:
•Gluteus medius: Weakness on one side can’t keep the pelvis level.
•Quadratus lumborum: Weakness on one side fails to support the pelvis properly.
Final Thoughts
A balanced pelvis is the key to a comfortable body! Use this guide to check your pelvis and see if it’s aligned. Even small pelvic misalignments can lead to back pain, leg numbness, and other issues over time. The solution is to strengthen and balance the muscles around your pelvis. With regular care, you can have a healthy and stable pelvis!
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