Sitting posture: 10 reasons why your pelvis is not in the correct position

Why does the position of the pelvis matter?

A correctly placed pelvis is the foundation of a good sitting posture.

Without your pelvis being in the right position, it is very difficult (… perhaps even impossible!) to have good posture.

By addressing the pelvis, you are giving your body the opportunity to adopt the best possible posture.

If you find that you are developing pain and/or stiffness in your body after sitting all day, your sitting posture may be the root cause of it all!

How do most people sit?

If you are like the vast majority of people who slouch, you probably sit with your pelvis in position called a Posterior pelvic tilt.

This is where the pelvis is tilted backwards (see above).

This cause a domino effect of bad posture in the whole body!

What is the ideal position of the pelvis?

  • The pelvis should be in a neutral position.
  • There should be even distribution of your weight spread between both buttocks.
  • Avoid sitting with a Rotated pelvis.
    • Your knees should be equal distance away from you

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The 10 reasons why you don’t position your pelvis properly

(…And exercises to fix it!)

1. A lack of understanding on how to position the pelvis

There are these pointy bones at the bottom of your pelvis called the ischial tuberosities (… let’s call them your Sit bones).

To place your pelvis in a neutral position, try to “Sit on your Sit bones”.

How to sit on your Sit bones

  • Locate the Sit bones:
    • Whilst sitting down, slide your hands underneath your hip.
    • Feel for a bony prominence.
  • Visualize these bones as upside down triangles.
  • Tilt your pelvis forwards and backwards.
    • As you are doing this, feel for when the sit bones protrude into your hands the most.
    • This corresponds to when your pelvis is in the neutral position.
  • The aim is to sit directly on top of the point of the triangle.

Note: Most people tend to sit with their tail bone tucked underneath (Posterior pelvic tilt) and sit behind their sit bones.

2. Poor pelvis control

If you are unable to completely control your pelvis, it can be difficult to move your pelvis into the ideal position.

The following exercise will help strengthen your Psoas muscle:


  • Sit down on a chair.
  • Proceed to tilt your pelvis forwards and backwards.
  • Avoid excessive movements of your torso.
    • (Only the pelvis should be moving.)
  • Repeat 30 times.

3. Incorrect chair

How can you position your pelvis correctly if the chair that you sit on does not support you?

a) Seat Height

  • a) Your hip and knees must be at a 90-100 degrees angle.
  • b) Your feet must be flat on the floor.
    • (If you have shorter legs, consider using a foot stool)
  • c) Your hips should be slightly higher than your knees.

b) Seat tilt

The seat of the chair should be flat or tilted slightly forward.

This will help promote the most neutral position of the pelvis.

c) Get a better chair!

If you are looking to get a new chair, make sure you know what you should be looking for.

Check out this post: Characteristics of a good office chair

Download my FREE ebook:
How to set up your work station
(An ergonomic work station is important!)

4. Tight hamstrings

Tight hamstrings (especially the upper region) will pull your pelvis into a posterior pelvic tilt whilst in a seated position.

a) Upper hamstring

stretches for the hamstring


  • Whilst standing, place a bent knee on a block in front of you.
  • Bend forward by hinging at the hips.
  • Aim to feel a stretch in the upper region of the hamstrings.
  • Remember to keep your back straight!
  • Hold for 30 seconds.

b) Lower/mid hamstring


  • Whilst standing, place your straightened leg in front of you on a block.
  • Keep your foot pointed.
  • Bend forward by hinging at the hips.
  • Keep your back straight.
  • Aim to feel a stretch in the lower/mid region of the hamstrings.
  • Hold for 30 seconds.

5. Tight gluteal muscles

glute stretch


  • Lie on your back with your knees bent and feet on the floor.
  • Place your left ankle on the right knee.
  • Grab your right knee and pull towards your chest.
  • Aim to feel a stretch at the back of your left hip.
  • Ensure that you arch your lower back to increase the stretch.
  • Hold for 30 seconds.
  • Alternate sides.

6. Poor lumbar spine strength

The main muscles responsible for tilting your pelvis into a good position are called your lower back erectors.

If these muscles are weak or inhibited, it will be difficult to get your pelvis into a neutral position.

Back Extensions


  • Lie on the floor with your arms reach out in front of you.
  • Lift up both arms and legs in the air.
  • Aim to feel a contraction of the muscles in your lower back.
  • Hold for 5 seconds.
  • Repeat 20 times.

7. Weak core muscles

Once you have achieved a neutral position of the pelvis whilst sitting, the body relies on strong core muscles to maintain this position.

a) Dead bug exercise


  • Lie on your back with your knee and hip bent at 90 degrees
    • (Horizontal sitting position)
  • Engage the core and abdominal muscles throughout all movements.
    • (Think about drawing your belly button down into your spine.)
  • Keeping your right knee bent towards your chest, slowly lower AND straighten the left leg towards the ground.
  • Only lower as far as you can whilst maintaining your lower back completely flat on the ground.
    • A small amount of arch in the lower back is fine.
  • Aim to feel the contraction of your abdominal wall.
  • Return back to starting position.
  • Alternate legs.
  • Repeat 10 times.

8. Lack of hip flexion

Adequate hip flexion mobility is required when sitting down.

If you lack flexion in the hip joint (and/or have hip impingement), your body will compensate by tilting your pelvis backwards as you sit down.

Hip joint traction


  • Lie on the floor in the position as shown.
  • Anchor a thick resistance band to a stationary object.
  • Flex your hip to 90 degrees.
  • Wrap the resistance band as high up into the hip crease as possible.
  • Move your whole body further away from the anchor point.
    • This to create tension on the band.
  • Hold onto your knee with your hands.
  • Keep the hip completely relaxed.
  • Hold for 1-2 minutes.
  • Alternate sides.

9. Lack of lumbar spine extension

If you have a stiff lower back, this may prevent your pelvis from moving into the correct position when sitting.

Lower back extension stretch


  • Lie on your stomach.
  • Place hands on floor directly under shoulders.
  • Straighten your elbows.
  • Arch backwards.
    •  (Note: Be careful if you have lower back issues)
  • Aim to feel a stretch across your abdominal region.
  • Breathe and expand your stomach as you stretch.
  • Hold for 60 seconds.

10. Large belly size

If you tend to have a large stomach, this will create a physical block between your pelvis and thighs.

If you fall into this category, I suggest that you sit from a slightly higher chair so that the angle between your thigh and body is around 120 degrees.

This is to make sure your knees are lower than your hips to provide enough room around the front of the pelvis to move into the neutral position.

Alternatively – you can try using a kneeling chair.


  • If you sit for a long period of time, it is important to maintain the optimal position of the pelvis.
  • Your entire posture is based on how the pelvis sits.
  • Aim to “Sit on your Sit bones” by tilting your pelvis forward.
  • Consider addressing these 10 reasons why it is difficult to maintain correct position of the pelvis.

What to do next:

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Sit with the correct pelvis position.

101 thoughts on “Sitting posture: 10 reasons why your pelvis is not in the correct position”

  1. Hi Mark,

    I have good posture when sitting. My pelvis is neutral my spine straight. But when I stand up tall my posture looks weird. My low back is rounded, my belly sticks out although I am not fat and have strong Core muscles and my upper back is leaning back and is more rounded. Is it possible that my hip flexors are too short? If yes, why are they short? I move a lot and hike a lot.

    Thank you,

    • Hey Jessica,

      Are you referring to Sway Back Posture? (see post)

      If this is the case, your hip flexors may actually be lengthened!

      If you do not have sway back posture, the next posture I would think it could be (especially as you mentioned that your belly sticks out) is the anterior pelvic tilt (see post)


  2. Hey Mark,
    Your page is awesome.. I keep looking for issues and exercises which I face. I wanna know if there are any particular exercises for sacrum stability. My complete body is twisted coz of injury and m trying to settle it back one by one..

    Thanks in advance


  3. HI Mark,
    I have followed through several of your posts, they are great & thorough. I’ve had PT & many other things for years now which seems to all stem from a variety of posture-related problems & a basic imbalance of left/right hip/psoas/glute/core engagement, etc. For example my right hip flexors, upper hamstring, psoas, glute med, all super tight on the right side. Left side not nearly as bad. As you can imagine this imbalance while can be made temporarily better by many of the above exercises, etc. mobility work, (have tried tons), it very quickly reverts after nearly any improper sitting. When tight even walking around like a normal human being is tough without compensating tightness in my calf, or IT, or left knee. BTW I am a very athletic 44 y/o and trying to stay that way but things like running & biking which are my mainstays are increasingly difficult as it’s tough to get a good consistent levelset where i feel equal on both sides & can perform. It’s truly ended up affected or being affected to back/knees/etc.
    Disclaimer: my wife is a very good PT specializing in endurance athletes but for various reasons treating me probably not the best but she helps a lot. Sorry that’s a ton of info, been dealing with this for long time.
    Any suggestions you might think of? Things I may be missing :) Thanks in advance!!!

  4. Mark, my hip flexors are in terrible shape. I sit all day at a computer. Except for r some stretching, they are too weak to do more. I’m thinking of buying a squat machine, such as the DB or Sunny Health & Fitness Squat Assist machine. Do you think that will help me strengthen until I am able to do more on my own? Even lifting my foot to get into the driver seat of my car is impossible unless I lift my right leg by the fabric of my pants to get the right foot into the car. Would you please give me your opinion?

    • Hello Yvette,

      If you want some basic hip flexor strengthening exercises, I have some mentioned on this blog post HERE. (you’ll need to scroll down to the Hip flexor strengthening part)

      The machine you mentioned does not specifically target the hip flexors, but is good for general lower limb strengthening.


  5. Hi I have great difficulty sitting cross legged. It hurts my knees front thigh, inner thigh and hips. I can’t sit up straight unless I’m sat on a blanket or block. What could be causing this. Any advice.

    • Hi Ibolya,

      It sounds like you might have limited hip external rotation when your hips are in a flexed position.

      If you check out this post and scroll down to Hip External rotation, there are some exercises there might help you out.


  6. Hello Mark I have an issue where when I sit in a cross legged position (Indian style) or straight leg position on the floor my pelvis is locked into posterior rotation and my lower back rounds out. I’m unable to sit upright properly, move my pelvis, or bend forward in this scenario. I’m unsure as to what could be causing it because I never had such an issue a year or so ago. Any ideas on what could be the culprit? I’m also unable to keep my entire back flat against a wall while standing I have to rotate my pelvis to make my lower back flat and my upper shoulder region won’t completely touch either.

    • Hey Anthony,

      There are several reasons for the things you have mentioned.

      1. Lack of hip external rotation will make it difficult to sit up right in a crossed leg position.
      2. Tight hamstrings can make it difficult to tilt the pelvis forwards when long sitting. See: Hamstring stretches
      3. If you can’t flatten your back against the wall, this might suggest that your upper back is rounded. See: HunchbackMark


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