Is your knee pain actually coming from your pelvis?

Many people don’t realize that an imbalanced pelvis can throw off your entire body, causing discomfort that radiates through your hips, spine, and knees. In this podcast episode, we break down the simple yet powerful pelvic obliquity neutralization technique that can help you restore alignment, reduce pain, and improve mobility.

Don’t let hidden misalignments keep you in discomfort. Tune in now and take control of your movement before the pain takes control of you!

Episode Video

Knee pain is often misunderstood as a localized issue, but did you know that it can originate from an imbalanced pelvis? One of the most overlooked causes of knee discomfort is pelvic obliquity, a condition where the pelvis is not level, leading to a cascade of misalignment through the spine, hips, and knees. Let's explore how pelvic obliquity neutralization can help restore balance, alleviate pain, and improve overall mobility.

Understanding Pelvic Obliquity and Its Impact on Knee Pain

Many individuals experience discomfort that starts in the lower back, moves to the hip, and eventually causes knee pain. This is often due to pelvic obliquity, a condition where one side of the pelvis tilts higher than the other. This misalignment affects the kinetic chain, forcing the affected side to absorb more impact with each step.

When the pelvis is imbalanced, the quadratus lumborum (a deep muscle in the lower back) often tightens, pulling the pelvis upward and creating an uneven gait. As a result, the knee on the affected side experiences increased strain, leading to discomfort and potential injury over time.

Signs You May Have Pelvic Obliquity

• Feeling “off” when stepping down on one foot

• Chronic lower back pain

• Hip discomfort that translates to the knee joint

• Uneven pelvic bones when lying down

If these symptoms sound familiar, performing a simple self-assessment and correction technique may help neutralize your pelvic alignment and relieve knee pain.

How to Check for Pelvic Obliquity

To determine whether you have pelvic obliquity, follow these steps:

• Lie on a firm surface (such as the floor or a firm mattress).

• Bend your knees, lift your hips, and then lower them back down.

• Place your hands under your ASIS bones (the prominent hip bones at the front of your pelvis).

• Slide your hands together—if one side is noticeably lower than the other, you have a pelvic obliquity on that side.

Most commonly, pelvic obliquity occurs on the right side, meaning the right hip is tilted downward while the left is higher. Once you identify this imbalance, you can proceed with pelvic obliquity neutralization exercises.

Pelvic Obliquity Neutralization: Step-by-Step Correction Technique

Neutralizing your pelvis can be done with a simple exercise that repositions your pelvic bones, reducing strain on the hips, knees, and spine. Follow these steps:

1. Lie down on a firm surface and bend your knees.

2. Lift your hips slightly, then lower them back down to reset your position.

3. Perform a “karate chop” motion with your hands and place them under your ASIS bones.

4. Identify the lower side—this is the side you need to treat.

5. Bring your knee to your chest, aligning it with your sternum.

6. Contract your quadriceps (not your hands) while gently pushing the knee toward the junction between the ceiling and the wall.

7. Hold the contraction for three seconds, then exhale and pull your knee closer to your chest.

8. Repeat the process three times.

9. Reassess by checking your ASIS bones again—if they are now level, your pelvis is neutralized.

For some individuals, it may take two sets of three reps to achieve full neutralization. This method helps realign the pelvis, relieving stress on the knees, hips, and lower back.

How Often Should You Perform Pelvic Neutralization?

Once you have successfully neutralized your pelvis, the relief can last anywhere from a few hours to a full day. However, pelvic obliquity may return due to daily activities, such as prolonged sitting, repetitive movements, or poor posture.

To maintain pelvic balance:

• Perform the neutralization exercise daily, especially in the morning.

• Reassess after physical activity to check for pelvic misalignment.

• Repeat the technique if discomfort returns to restore proper alignment.

Over time, consistently performing this exercise can reduce knee pain, improve pelvic stability, and enhance overall mobility.

Final Thoughts

If you struggle with knee pain, the issue may not originate in your knee at all—it could stem from an imbalanced pelvis. Pelvic obliquity neutralization is a simple yet highly effective method to correct misalignment, reduce strain on the knees and hips, and improve your movement patterns.

By incorporating this technique into your daily routine, you can take control of your pelvic health, reduce pain, and move more freely. Try it out today and see how aligning your pelvis can transform the way you feel from head to toe!

If you're ready to take control of your knee pain, click here to discover more about these five effective knee pain home treatments. With these simple steps, you can start your journey towards pain-free knees and a more active lifestyle.