Pelvic alignment plays a central role in how forces are distributed across the spine and through the kinetic chain. In a neutral position, the pelvis supports the spine’s natural curves, promoting efficient posture and reducing compensatory stress on surrounding structures. Strength coach Bret Contreras and other practitioners emphasize pelvic control as foundational for movement quality and injury prevention. Malalignment—such as anterior or posterior pelvic tilt—can disrupt lumbopelvic rhythm and alter load distribution, which may predispose people to dysfunction and overuse symptoms.
Variations in pelvic alignment can influence spinal loading, movement efficiency and long-term musculoskeletal health. Deviations may arise from muscle imbalances, sedentary behavior or habitual movement patterns. Understanding the link between pelvic position and spinal function is useful for clinicians, movement professionals and individuals addressing pain or postural issues.
Table of Contents
Understanding pelvic alignment
Pelvic alignment refers to pelvic orientation in the sagittal plane—commonly described as neutral, anterior tilt or posterior tilt. In neutral, the pelvis supports the lumbar spine’s lordotic curve and helps distribute forces evenly in motion and at rest.
In anterior tilt, the front of the pelvis rotates downward while the back rises, increasing lumbar extension. In posterior tilt, the pelvis rotates backward, flattening the lumbar curve. Either pattern can change loading on spinal structures and influence muscle recruitment strategies.
Muscle imbalances and compensation
Muscle imbalances often contribute to altered pelvic position. Tight hip flexors can pull the pelvis forward, while weak gluteals and abdominals may fail to counter that pull, contributing to anterior tilt and excessive lumbar extension associated with discomfort or strain. Conversely, underactive hip flexors and dominant hamstrings can encourage posterior tilt. These altered force patterns often lead to compensations that affect not only the spine but also the hips, knees and shoulders.
Relationship to spinal loading
The spine distributes compressive, shear and torsional forces during daily activities. When pelvic position changes, spinal curvature and load-sharing change as well.
An anteriorly tilted pelvis increases lumbar lordosis, which may elevate posterior element loading and reduce foraminal space for exiting nerves in some positions. Over time, this can coincide with stiffness or neural symptoms. A posteriorly tilted pelvis reduces lumbar curvature and may shift pressure toward intervertebral discs, potentially raising disc-related symptoms in susceptible individuals. Maintaining a relatively neutral pelvis keeps the spine closer to its optimal alignment range, supporting mobility and durability under load.
Influence on movement and stability
Pelvic alignment affects dynamic tasks such as walking, lifting and squatting. With excessive anterior tilt in a squat, people may overextend the lumbar spine and underuse the gluteals, relying more on the quadriceps and lumbar extensors. With posterior tilt, early trunk flexion can limit range of motion and reduce hip-driven force production. Coaches and clinicians often assess pelvic orientation and its effect on lumbopelvic rhythm when designing performance and rehabilitation programs.
Practitioners including Bret Contreras highlight that focused intent during hip-driven movements—prioritizing hip extension over lumbar substitution—supports spine-sparing mechanics and more effective glute engagement.
Role in postural training and core integration
Training pelvic control typically progresses from awareness to isolated activation and then integrated movement. Core bracing and hip-control drills—such as dead bugs, bird dogs and glute bridges—help reinforce neutral pelvic position. Corrective strategies often pair mobility work for tight hip flexors or hamstrings with activation drills for the abdominals and gluteals. Over time, these interventions aim to restore a neutral resting position and the neuromuscular coordination needed to maintain it during activity.
Implications for low back pain
Low back pain is common, and research links lumbopelvic posture and motor control with symptoms in some populations. Not all postural deviations cause pain, but sustained non-neutral alignment and poor control may increase tissue stress or alter movement strategies. Clinicians frequently evaluate pelvic tilt within broader movement assessments, and they use motor control training, strengthening and mobility work to address contributing factors.
Athletic performance and load management
In sports, pelvic alignment influences power transfer, movement efficiency and injury risk. A neutral pelvis helps generate force from the hips while minimizing energy leaks through the spine. Athletes who struggle to maintain pelvic control may show lumbar overextension during sprinting, lifting or overhead work, which can reduce output and raise overuse risk. Programming that includes hip-dominant training, trunk stabilization and proprioceptive feedback can reinforce efficient pelvic mechanics.
Aging and functional movement
With aging, changes in strength, mobility and motor control can affect pelvic position. Decreased glute activation, weaker abdominals and tight hip flexors may shift posture and influence walking, balance and functional mobility. Exercise programs for older adults often include chair stands, pelvic tilts, wall-supported drills and modified squats, emphasizing pelvic control in functional patterns to support independence.
Pelvic alignment is a cornerstone of spinal health and functional movement. A neutral pelvis helps the spine absorb and distribute forces efficiently, reducing compensations linked with discomfort and reduced performance. Across rehabilitation and high-performance settings, pelvic control is a practical target for improving movement quality and resilience.
