Uneven hips occur when one hip sits higher than the other, causing an imbalance in the body’s alignment. Usually, it is caused by poor posture, unequal leg length, or muscle imbalances. In fact, a study found 65% of adults have hip misalignment due to our sedentary lifestyle patterns. In addition, without proper care, you’ll experience lower back pain and walking difficulties and even joint problems.
Thus, it is encouraging to know that 80% of people who try physical therapy see better posture and less pain.
Stay connected to the end of this post to learn about uneven hips and how to fix it.
What are uneven hips?
Uneven hips or lateral pelvic tilt is when one hip is higher or lower than the other. This affects the overall symmetry of the body and can lead to a chain reaction of issues from discomfort to gait problems.
Anterior pelvic tilt is the positioning of the pelvis which is key to hip alignment and body balance.
One of the main causes of uneven hips is leg length difference, where one leg is longer or shorter than the other.
This difference causes one hip to elevate or drop to compensate for the imbalance. Poor posture whether sitting or standing can also worsen hip misalignment and lead to chronic issues.
Symptoms of Uneven Hips
Uneven hips can show up through various symptoms affecting posture and movement. People with this condition often experience hip discomfort or pain which can be mild to severe.
Poor posture is a common sign of misaligned hips affecting the overall alignment of the body and putting extra stress on muscles and joints.
Some common symptoms of uneven hips are asymmetry and discomfort. These signs can mean a hip alignment issue.
- Hip pain or discomfort
- Walking pain or limping
- Uneven shoulders where one shoulder is higher than the other
- Difference in pant leg lengths or fitting
Causes of Uneven Hips
Several things can cause uneven hips; scoliosis is one of them. Scoliosis is an abnormal curvature of the spine that can affect the pelvis and hips.
As the spine curves it can create imbalances that can cause one hip to be higher or lower than the other.
Other causes are leg length difference which can cause pain and uneven hip alignment. Muscle imbalances are also a common factor which can affect the stability of the pelvis and cause pelvic misalignment.
Causes of uneven hips:
- Scoliosis
- Leg length difference
- Muscle imbalance
- One leg’s muscles
To find the exact spot of your hip pain, you can use our hip pain location chart.
Hip Misalignment Diagnosis
Physical therapists often do specific tests to evaluate hip alignment and identify any dysfunctions that may be present. These initial assessments will give you some insight but are usually followed by more detailed diagnostic methods.
X-rays are used to detect structural abnormalities in the hip joint. For more detailed evaluation advanced imaging like MRI is better in showing joint and soft tissue conditions that affect hip alignment. A thorough diagnosis of hip misalignment involves visual inspection, physical assessment, and imaging studies.
Diagnostic methods:
- Visual assessment
- Physical therapist evaluation
- X-rays
- MRI scans
Check now: Waist to Hip Ratio Calculator
Treatment for Uneven Hips
Non-surgical treatment options are often effective for uneven hips. These are:
- Chiropractic care
- Physical therapy
- Targeted exercises
Chiropractic adjustments can correct spinal issues which in turn correct pelvic alignment. Physical therapy focuses on strengthening the muscles around the hips to stabilize and fix uneven hips while treating uneven hips.
Chiropractic Care
Chiropractic care is focused on diagnosing and treating musculoskeletal issues including uneven hips.
Chiropractors use spinal manipulation to correct misalignments which can reduce pelvic tilt by improving the function and alignment of the pelvic area. Regular chiropractic sessions can reduce hip pain and improve overall posture.
Physical Therapy
Physical therapy targets techniques to improve mobility and strength in the hip area. Physical therapists do specific exercises to strengthen the abdominal muscles and promote body symmetry which is important for hip alignment.
These exercises will strengthen core which will support hip stability and prevent further misalignment.
Targeted Exercises
Targeted exercises are important to improve hip alignment and overall hip stability. Exercises like planking, squats, and glute activation are effective. Exercises like clamshells, bridges, and hip flexor stretches will maintain hip alignment.
Do these exercises regularly to achieve better hip alignment and reduce pain.
Exercises:
- Planking and squats
- Glute activation and hip flexor stretches
- Clamshells and bridges
Prevention of Hip Misalignment
Preventing hip misalignment will maintain good movement patterns and prevent injuries. Taking breaks to stand or stretch during long hours of sitting will prevent hip stiffness and misalignment. Properly supported shoes will maintain alignment and reduce hip issues.
Tips to prevent hip misalignment:
- Maintain good posture.
- Use ergonomic furniture
- Avoid prolonged sitting.
- Practice proper lifting technique.
Scoliosis and Uneven Hips
Scoliosis is a sign of uneven hips, disrupting the body’s symmetry. As scoliosis progresses the curve of the spine will increase and the uneven hip positioning will be more pronounced. This lateral pelvic tilt occurs when the pelvis tilts to one side and one hip is higher than the other.
The degree of spinal curvature measured by the Cobb angle will determine the amount of postural changes including hip alignment.
Adolescent idiopathic scoliosis, which is diagnosed during growth spurts, is the most common type of scoliosis.
Post Surgery
Scoliosis surgery focuses on spinal alignment not hip symmetry. The location of the curve of the spine will affect the pelvic tilt and the ease of getting even hips. Surgery can be effective but is often irreversible, expensive, and has complications.
Post-surgery physical therapy and targeted exercises are important for better posture and reduce discomfort. Non-surgical treatment is important for long-term benefits and to address residual imbalances.
Post-surgery considerations:
- Focus on spinal alignment.
- Physical therapy
- Risks and complications
Bottom Line
Of course, you’ll feel amazing once you notice the signs of uneven hips! Thus, 67% of people achieve remarkable results if they are treated early. Therefore, you can do something about it right now and align your hips to stop that painful feeling.
Generally speaking, non-surgical treatments work like magic and studies show 80% of patients are relieved through chiropractic care, physical therapy, and exercises. Moreover, even more interestingly, the research shows that good posture reduces 85% of hip misalignment. Therefore, you should keep a good posture and do exercise daily. At the end of the day, won’t it feel nice to take care of yourself and live life without those annoying hip problems? Sounds good, right?
