Let’s talk about your sitting posture. And back pain. And how your sitting posture is probably the reason why you have low back pain.
And while we’re talking about your sitting posture – I mostly want to to talk about your behind. Why? Because I have a bootylicious fix to give you a better butt and a healthy back.
Listen, I don’t really care what your behind looks like.
Big, small, curvy, or flat—it’s all good.
What I am interested in is whether your backside is supporting proper sitting posture or giving you that nasty low back pain.
There are plenty of reasons why you should do more squats and stop sitting so much. Strong glutes are an important part of a healthy, functioning body. And frankly, our sedentary world demands it.
But today I’m here to give you a QUICK fix. Something simple that you can change right now to start feeling a difference. I’m going to give you a fast lesson on the importance of letting your booty shine.
What am I talking about?
I’m talking about undoing that bad little habit of yours: Tucking your pelvis.
I’m guessing you do it because you spend too much time sitting in a chair. Or maybe you’re afraid you’ll look like some sort of flirty schoolgirl if you let your behind shine.
The Biggest Sitting Posture “No-No” – Tucking Your Pelvis.
When you tuck your tailbone you diminish your whole body. And you’re wreaking havoc on your spine.
The solution is NOT simply sticking your butt out. If only life were that easy, right? Instead, you want to find your neutral pelvis. This is the magical place where the entire universe finds balance. Your spine is supported. Your legs are no longer chained, but free to move with ease. It’s a place that unlocks tension and reduces chronic back pain.
A neutral pelvis is a happy pelvis. (Say it out loud. Go ahead. I’ll wait.)
But here’s the thing. Some of you have been tucking your tail between your legs for a long time. So finding neutral will be hard. It’s hard because you’re most likely going to feel like you’re sticking your butt out. Even if you’re not.
So, how do you know if it’s neutral?
Here’s a 1-minute exercise to help you find your neutral pelvis and improve your sitting posture:
1. Lay down on your back with your knees bent and feet on the ground. Keep your feet in line with your hips—about 2 – 4 inches apart. (Remember, your hips are JOINTS and are close to your midline. Your hips are not the fleshy outer parts of your thighs.) Place your arms by your side.
2. Tuck your pelvis as much as you can without lifting your butt off the ground. You’ll know you’re doing it right when you feel your lower back come into contact with the ground. Your pubic bone will be reaching up to the ceiling.
3. Now sway your pelvis in the opposite direction as far as you can. Feel a big open space in your lower back. Your pubic bone will be pointing toward the ground.
4. Finally, rock back and forth between these two extremes. Keep your butt and quads relaxed as you move back and forth. On each pass reduce how far you take the arc. Find the place where your pelvis feels “balanced.” There should still be a slight curve in your lower back. Your pubic bone should feel parallel to the ground.
Now try finding that same neutral pelvis standing. For most women you’ll feel like you’re sticking your backside out. (Which is okay as long as you’re not thrusting your ribs forward at the same time.)
Own your booty. It’s awesome.
One last quick thing before you go:
Notice where your weight is centered. Are you standing with your weight on top of your heels or over the balls of your feet? If your weight is on the balls of your feet there’s a good chance you’re tucking your pelvis.
Shift your weight back over your heels. Release your butt.
There you go.
Ooooh…. Don’t you feel better?
So why is tucking bad?
Lots of reasons. For starters, it shortens your psoas. It reduces your essential spinal curves. It throws off your alignment. All those things can result in back, knee, and foot pain. Not to mention it opens a door to a host of degenerative diseases down the road.
Plus it sends all the wrong messages. Tucking your pelvis can communicate fear, abuse, and weakness. It’s hard to look confident (and feel confident) if you have your tail between your legs. You’re far too powerful to send those types of messages, right!?
So. Booty out. Sitting posture checked. (And hey, no tucking when you stand, either!) Low back pain on the way out. Good.
Now take this newfound knowledge into the world. Try it out while you walk. While you sit. While you tango.
It’s all about that bass, y’all.