 | If you follow the news or stay updated with current events via Facebook or Twitter, you probably read the story about a woman who sustained nerve damage in both of her legs after helping her friend move. This woman wore skinny jeans and spent most of her day in a squat position cleaning out cupboards. By the end of the day her feet felt tight and numb and she couldn't walk, she kept losing her balance and falling. Apparently the jeans had to be cut off of her due to the swelling, and it took her 4 days in the hospital to recover. |
When our body can't move freely and our tissues are compressed, this will lead to decreased blood flow, decreased nerve conduction and decreased tissue hydration. Over time this can lead to lymphatic congestion, stiff joints, poor circulation and pain. Tight pants also affect how we are able to sit, bend and squat. Have you noticed how you sit in yoga pants versus jeans or pants?
 Here I am in tight pants. In the pic on the left I am sitting like I normally want to do: tucked and posteriorly tilted with my pelvis. The red line shows the tilt of my pelvis. On the right, I am trying to sit as best that I can to neutral with my pubis and ASIS vertical. The blue line shows how far I am from neutral. |  Here I am in loose pants. In the pic on the left again I am sitting in a posterior pelvic tilt. In the pic on the right I have positioned my pelvis to neutral (I am a little off on this as shown by the blue line. Don't judge, my mobility is a work in progress). |
Chronic positioning of the pelvis into a posterior tilt can lead to all sorts of bad things like:
- Changes in pelvic organ position. A tipped uterus can cause painful menstruation, urinary frequency and urgency. For more info on this click here.
- Changes in muscle and connective tissue. Tissue adapts to how it is used, so habitual chronic positioning sets the stage for potential low back issues, SI pain, decreased hip mobility, tight and weak pelvic floor, hip flexors, hamstrings and calves.
- Meralgia paraesthetica, pain and numbness on the front of the thigh.
- Digestive issues: abdominal pain, bloating, heartburn, indigestion.
Neutral Pelvis in Sitting | Untuck Your Pelvis |
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignforhealth.com.
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