Pelvic Tilt Measurement
A common email question I receive is about measuring pelvic tilt. The best way to measure pelvic tilt is with a specialized set of calipers that were developed by neuromuscular therapist Paul Chek. These can be quite pricey, and are only usually found in the offices of skilled therapists.
The other way to measure pelvic tilt, which is quick, cost-free, and easily done is home is by looking at your belt line in the mirror. Usually, the front of your belt line rests either slightly above, or slightly below the Anterior Superior Iliac Spine, which is the small bony protuberance just above your thigh. The backside of your belt line usually rests again just above or below the Posterior Superior Iliac Spine, which are found about 2 inches to the side of the spine.
When you look in the mirror at your side view, you will look at the angle of the belt line. For men, the line should be parallel to the ground, with neither the front or the backside higher than the other, with normal measuring 0-5 degrees. For women, the angle should be slighter lower on the front side than the backside within approximately 7-10 degrees being normal.
It is important to note, that these are the “textbook” normal values for pelvic tilt. It should not be the ONLY evaluation for normal function and balance of the core muscles. You should also evaluate the range of motion and strength of all the associated muscles in order to really test total function of this area. You do NOT have to be perfect, but close enough to be out of pain!
Sam Visnic–
Welcome back!
How To Measure Anterior Pelvic Tilt and Posterior Pelvic Tilt
How Your Abs Affect Lower Back Stability
You hear it time and time again….
“You have to strengthen your abs to get rid of pain in your back.”
I think thats pretty good advice…BUT…NO ONE tells you exactly how to do that! I’m going to let you in on a little secret:
DOING CRUNCHES WILL NOT HELP YOU OVERCOME BACK PAIN!
Yep. Thats right. Why? Simple.
How do most people, including those with back pain, stand? You guessing it, with pretty crappy posture. The chest is sunken, complete with forward head posture, and a pelvis that has a massive anterior pelvic tilt.
When the chest drops, and the shoulders round, commonly called a “upper cross syndrome”, then the upper portion of the abs are shortened, and usually tight. The lower portion of the abs, are usually weakened. (Yes, you do have lower abs, but not how you think, the muscle is separated NEUROLOGICALLY). The external and internal oblique muscles are usually the ones taking a nap. These muscles are responsible for the posterior tilt of the pelvis, which goes hand and hand with flattening the curve of the lower back.
If you look at the position you are in during a crunch, and and stand up from there, what do you get? Exactly…shitty posture. Sunken chest, etc. What I am saying is that performing crunches for the majority of the back pain suffering population will make MANY people much worse off.
What you NEED to focus on is strengthening the abdominal muscles which are primarily responsible for posteriorly tilting the pelvis, which are the obliques.
So…you may be wondering, “how the heck do I do that?”
Learning pelvic tilting, of course!
I’m going to shoot a few short clips with my cool little Flip video recorder this weekend, and I’ll post them up in a few days.
–Sam Visnic
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"Having someone like Sam to refer my patients to who is as comprehensive, brilliant and caring as he is makes my job so much easier!! I feel assured that my patients are in good hands and are going to get the results they so desperately want. I highly recommend Sam to anyone who is looking to resolve their back pain easily and effectively!”
-Dr. Holly Lucille N.D., R.N. -
“I've used Sam on more than one occasion to help me with back pain issues. As a full time web designer I often spent too many hours sitting behind the pc which led to chronic back pain. I started working with Sam a few years ago and his knowledge and insight helped me to alleviate my back pain issues and even improve my posture. Whenever I start to have back pain issues I just re-implement the tools and techniques he showed to me and in no time my back pain goes away. He really is the back pain specialist!”
-Jimmy Powell
Owner, Stellar Media Group -
“Sam is an excellent mind/body fitness coach & trainer. When it comes to eliminating complex back problems, Sam's your man. He is passionate about his work and dedicated to healing his clients. I highly recommend his services.”
-Michelle Armstrong
Author, "Manage Your Mind, Master Your Life" -
“In my experience it is rare to find a health practitioner who consistently cures the underlying issues, and successfully drives to total wellness. Sam has become our trusted family 'health support system' because he is one of those rare people. He has successfully helped my mother in law, sister, wife, daughter, and myself cure what western medicine has been unable to. We highly recommend Sam ... plus he's a cool guy !”
-Tim Parsey
Microsoft Partner, Dir UX -
“I was so impressed when working with Sam, from his detailed and thorough evaluation, to the great workouts and home exercises prescribed. I've referred a number of people to Sam and in the past we've used his DVD for gifts to patients for home care. I strongly recommend Sam's services and hope to be working with him personally at some time in the near future.
-Dr. Matt Costantino
HealthSource Chiropractic and Progressive Rehab