Beth Kais, M.Ed., CSCS, DNS-ET, PRI-PRT, 

CHEK Level 2 and Certified Golf Biomechanic

Hesch Certified Sacroiliac Joint Practitioner

Spine and Pelvis Balance Through Breath

How Breath Maintains Spine and Pelvic Alignment

- On inhale the ligaments of the diaphragm pull up on the lumbar spine (low back)

- At the same time the diaphragm pulls down on the lungs and compresses the organs in the abdomen down in to the pelvis and back toward the lumbar spine (low back)

- On exhale the transversus abdominis (deep abdominal wall) draws in and tractions the thoraco lumbar fascia (low back fascia) providing space to the lumbar (low back) discs

- When inhale becomes short and/or restricted by sedentary lifestyle, allergies, organ inflammation, trauma/fear, injury or altered pelvis position this support system breaks down

- When the pelvis position cannot be maintained the pelvis position alters to the left hip titled too far forward and the right in neutral or tilted backward or both hips tilted too far forward

Recognizing and Treating Breathing Disorders, Leon Chaitow, ND DO, p. 31 with permission

Spine and Pelvis Balance Through Movement

How Movement Maintains Spine and Pelvic Alignment

When the abdomen no longer properly pressurizes to maintain torso alignment

- Because we are heavier on our right side (larger lung and liver) being sedentary pulls our torso to the right side centered over the right hip

- In the absence of the diaphragm pressing down on the organs and into the pelvic floor to stabilize the spine and hips the psoas/hip flexor (initially left and over time left and right) attempts to stabilize the low back

- The psoas/hip flexor pulls the low back toward the hip causing the low back/lumbar spine to excessively arch (initially left and over time left and right)

- The left low back/lumbar spine moving forward further turns and moves the torso to the right

- Eventually the body tries to center itself causing the right psoas/hip flexor to pull the right low back and pelvis too far forward (anterior)

- When both hips tilt too far forward pulling the pelvis too far forward (anterior) the body weight shifts forward to the toes

Indications of Improper Alignment

Health Issues As a Result of Altered Pelvic Position

o TMJ or jaw pain (usually on one side)

o Tight neck muscles that visibly strain

o Forward head posture

o Increased upper back curve

o Reduced ability to turn and/or tilt the head

o A straight neck compresses the airway

o Left ribs or left and right ribs lifted

o IT (iliotibial) band strain/pain possibly down into the ankle

o Piriformis syndrome (pain in the right glute)

o Hip increased load/wear and tear that leads to replacement

o Spine over loading causing the discs to compress and muscles to tighten

o Increased risk of right ankle sprain

o Bunions

o Hammer toe

o Toes and foot bone crowding

o Foot nerve pain, numbness, tingling (Morton’s neuroma)

o Feet to position wider than the shoulders and to turn out (duck footed)

o Back pain

o Outside hip pain (IT band)

o Hip labrum wear

o Sacroiliac pain

o Front knee pain (jumpers knee)