Your alignment may be out of whack.
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When the body is in neutral alignment, the ear, shoulder, hip, knee, and ankle line up, Appel says. When it’s not, the pelvis is either tipped down in an anterior tilt (which arches the back) or tipped up in a posterior tilt, tucking the glutes under the hips. These positions compress tissues in the lower back, leading to pain, injury, and compensation.
Here’s how to find the right balance: Stand against a wall with heels, tailbone, shoulder blades, and the back of your head touching it. Press your lower back into the wall to get rid of the free space between the two, then arch your back to recreate that separation.
You’re in neutral alignment when your lower back is halfway between the two extremes.
Aim to keep this posture when standing, sitting (in which case only your ears, shoulders, and hips would align), lifting, or doing any other exercise that puts pressure on the spine.