Pelvic Tilts and Posture Myths Busted: Truth About Back Pain and Pelvic Floor Dysfunction
Today we’re tackling a topic that I get asked about all the time: pelvic tilts, posture, and their relationship with back pain and pelvic floor dysfunction. Trust me, the myths around these topics are as abundant as they are misleading. So let’s dive in, bust some myths, and arm you with facts that matter and empower you.
Myth #1: Pelvic Tilt Causes Back Pain
Raise your hand if you’ve been told that your pelvis is “out of alignment” or that an anterior pelvic tilt (when your pelvis tilts forward) is causing your back pain. Guess what? Research disagrees. A 2010 study involving 120 pain-free individuals found that 85% of men and 75% of women had an anterior pelvic tilt. The others had posterior or neutral positions[1]. Pelvic tilt is just a variation of normal—not a disorder.
Adding to this, a systematic review from 2014 looked at 43 studies comparing people with low back pain to those without. Surprise: no differences were found in pelvic tilt or back curvature between the groups. The study even found no link between pelvic tilt and how much your hip flexors or spinal muscles work when bending.
Bottom line? Your pelvic tilt doesn’t doom you to back pain. You’re normal!
Myth #2: Pelvic Tilts Cause Muscle Imbalances and Weakness
Another popular myth is that pelvic tilts cause tight hip flexors, weak glutes, muscle imbalances, or even pelvic instability. Let’s debunk this too. Research from 2021 clearly states pelvic tilts don’t lead to these supposed muscle imbalances or dysfunctions. This is critical, because it challenges the “weak glutes, tight hip flexors” narrative that often leads people down a rabbit hole of unnecessary corrective exercises and self-blame.
Your body is resilient. Having a certain pelvic posture doesn’t automatically mean dysfunction or weakness. You can exhale now.
Myth #3: Sitting Hurts Your Pelvic Floor
Ever heard the scary tale that sitting for too long wrecks your pelvic floor or creates pelvic tilt problems? It’s time to erase this fear. There is little evidence that prolonged sitting (yes, even more than 30 minutes!) damages your pelvic floor or causes anterior pelvic tilt.
Don’t get me wrong; moving throughout the day is good for your overall health. But please don’t stress every time you’re at your desk. You’re not hurting your pelvic floor or ruining your pelvis.
Myth #4: Pelvic Asymmetry is Abnormal
Asymmetry in your pelvis—like one side being slightly higher or rotated—is often seen as a major red flag. But here’s the truth: asymmetries are super common and normal. A 2023 study measured the pelvises of 300 healthy young adults and found asymmetries in nearly 75% of them. Having a little asymmetry doesn’t mean something’s wrong; it’s just part of being human.
So next time someone tries to “correct” your pelvic rotation, take it with a grain of salt. Your pelvis isn’t broken. It’s perfectly imperfect.
Myth #5: Hovering Over Toilets Causes Pelvic Floor Dysfunction
This one’s for everyone who hovers, squats, or avoids public toilet seats like the plague. Is hovering bad for your pelvic floor? One study found 85% of people hover over public toilets. But is it harmful?
Two key studies from 2004 and 2019 looked into peeing positions—sitting, squatting, standing—and their effects on urine flow rate, volume, and leftover urine in the bladder (called post-void residual). The verdict? No significant differences were found in these measures, no matter the position.
Whether you sit, squat, or hover is largely a matter of comfort or cultural preference. If you already have pelvic floor dysfunction, you might find sitting more comfortable. Or maybe squatting helps you empty your bladder more easily. The key point: fully emptying your bladder matters more than how you do it. Hovering won’t hurt your pelvic floor or give you infections. Just remember: if you sprinkle when you tinkle, be sweet and wipe the seat!
Myth #6: Men Should Pee Sitting (or Standing) for Better Health
Ah, the standing vs. sitting debate! Here’s some clarity. A 2017 study showed no significant differences in urinary flow measures in men under 50 who peed sitting vs. standing. For men over 50, sitting improved bladder voiding volumes but didn’t affect flow rates much.
Yet, a contrasting 2020 study found that standing helped men (both with and without an enlarged prostate, or BPH) empty their bladder better, with higher flow rates and less leftover urine.
So, what’s the takeaway? Do what feels best. Comfort and bladder emptying are what matter most, not the position you choose.
The Real Truth: Anxiety and Tension Matter More
Here’s something important: worrying about your pelvic posture or how you pee might cause more tension and discomfort than the actual posture or position. Anxiety about your pelvic health can tense up your muscles, creating the very discomfort you fear.
So, breathe easy, and remember your pelvis is strong, resilient, and adaptable. It’s more important to feel comfortable and confident than to chase myths.
Want More Truth?
For more myth-busting goodness, check out my full video on YouTube, where we go deeper into these topics and more!
And if you want uncensored, unfiltered pelvic and sexual health content, plus an amazingly active community chat and Discord, join me on Patreon. It’s the real talk you wish you had sooner.
Stay curious, question myths, and remember—your body isn’t as fragile as you’ve been told. 😉
This information is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding treatment, medications/supplements, or any medical diagnoses. This information is intended for educational purposes only and is in no way to substitute the advice of a licensed healthcare professional.
