Following the consultant appointment earlier this week, I’ve been researching Pelvic Obliquity and what I can do to help myself.

Home exercises to help correct a lateral pelvic tilt
You can try these exercises at home to help correct a lateral pelvic tilt.

1. Reverse leg raises

This exercise will help strengthen your gluteus muscles and improve hip mobility. The hip that sits lower will probably have weaker muscles, which can make this exercise challenging at first.

Lie on your stomach with your legs resting on the ground and your forehead resting on your hands.
Lift one leg while keeping your knees straight and gluteus muscles tightened. Do not allow the other hip to come up off the floor.
Hold for 2 to 5 seconds, and then lower your leg.
Do 12 repetitions.
Switch legs.
Do not arch your back as you lift your leg — this can cause back pain. Squeeze your abdominal muscles during this exercise to prevent arching too much.

2. Reverse standing leg raises

This exercise will strengthen your gluteus muscles and improve your balance. Hold onto a wall or the back of a chair for balance.
Hold your body straight, tighten your abdominal muscles, and lift one leg off the ground behind you.
Lift your leg straight behind you as high as you comfortably can without arching your back.
Lower your leg until your toe is resting on the floor.
Do 12 repetitions.
Switch legs and repeat.
Keep your spine straight while performing this exercise by using small, controlled movements. Do not swing your leg — this can cause back pain.

3. Hip hike

This exercise will help improve hip and core strength and improve pelvic alignment. Stand sideways on a small step or box on the leg where the pelvis is higher (hold on to something if needed).
Push down through your foot lifting the opposite pelvis as high as you can while keeping your spine straight.
Hold this for 10 seconds and return to the starting position.
Repeat 5-10 times or until you feel the leg you’re standing on fatigue.

4. Clamshell (aka) a hated exercise!!

This exercise will help improve your hip mobility and strengthen your gluteus muscles. Lie down on your side with both legs bent at a 90-degree angle, and your bottom arm supporting your head.
Before you start, roll your top hip slightly forward toward the ground, making sure your spine is relaxed and stable.
Lift your top knee up, but keep your feet together.
Hold for 5 seconds, and then lower your knee.
Do 12 repetitions.
Switch sides.
Be sure not to rotate your spine while doing this exercise. This can cause additional tension and back pain. Aim for short, controlled movements.

You can bring your legs closer to your body or stretch them out more. Changing the position slightly will help you work all of the muscles in that area.

5.Hip adduction

This exercise will help strengthen your adductor muscles, which are located on the inside of your thigh. Lie on one side with both legs stretched out. Use your bottom arm to support your head.
Cross your top leg over your bottom leg, placing the foot of the top leg on the floor in front of the knee for your bottom leg.
Holding your bottom leg straight, lift it as far up as you comfortably can.
Hold for 5 seconds, and then lower your leg.
Do 12 repetitions.
Switch sides.
Make sure you aren’t turning your hips while lifting your leg.

Let’s hope adding these can help me in my journey to a pain free back and even up the hips.