When you look in the mirror and one hip seems higher than the other, it’s not just your imagination. Uneven hips are real, and they affect more people than you might think. Whether it’s causing you pain, messing with your posture, or throwing off your workouts, uneven hips can impact your daily life in ways that are both subtle and serious.
In this detailed guide, you’ll learn everything you need to know about uneven hips. From what causes them to how they show up in the body, plus the best treatments and exercises to help restore balance, we’ve got you covered.
What Are Uneven Hips?
Uneven hips, sometimes referred to as lateral pelvic tilt, happen when one side of your pelvis is higher than the other. This tilt throws off your body’s alignment. You may not notice it at first, but over time it can cause problems like back pain, hip tightness, and even leg length differences.
It can also change the way you walk, stand, or sit. If ignored, uneven hips may lead to chronic discomfort or musculoskeletal imbalances throughout your body.
Common Causes of Uneven Hips
There are several reasons someone might have uneven hips. Some people are born with skeletal imbalances. Others develop the condition over time due to lifestyle habits or injuries.
1. Poor posture
Sitting slouched or standing unevenly for long periods can tilt your pelvis out of alignment.
2. Leg length discrepancy
Sometimes one leg is physically shorter than the other. Other times it only appears that way due to muscle tightness or joint position.
3. Muscle imbalances
If your muscles are stronger on one side than the other, your pelvis may shift. This often happens in athletes or people with one-sided movements, like carrying a bag on one side all the time.
4. Scoliosis
This sideways curvature of the spine can pull one hip up higher than the other.
5. Past injuries
An old hip, knee, or ankle injury can change the way you move, causing uneven loading on your hips.
6. Flat feet or fallen arches
Your foot posture affects your entire lower body alignment. Flat feet can lead to internal hip rotation and eventually, uneven hips.
Symptoms of Uneven Hips
Uneven hips may not always cause noticeable symptoms at first. But over time, your body will start signaling that something’s off.
1. Visible asymmetry
One hip appears higher when you stand or walk.
2. Lower back pain
When your hips are out of line, your spine compensates, which can cause lower back discomfort.
3. Hip tightness or soreness
Especially after walking or standing for long periods.
4. Uneven wear on shoes
Check the soles of your shoes. One side may be more worn out than the other.
5. Leg length discrepancy
You may feel like one leg is longer or shorter when walking.
6. Shoulder height differences
Because your spine adapts, one shoulder may also sit higher to match the hip alignment.
7. Balance problems
You may feel unsteady or notice changes in your walking pattern.
Diagnosis: How to Know If You Have Uneven Hips
If you suspect uneven hips, it’s best to consult a healthcare professional. They will typically do a physical exam and may order imaging tests such as X-rays or MRIs to assess pelvic tilt or skeletal alignment.
A chiropractor, physical therapist, or orthopedic specialist can help determine whether your hips are structurally or functionally misaligned.
Treatments for Uneven Hips
The right treatment depends on the cause of your uneven hips. While surgery is rare, other non-invasive options are often effective in improving alignment and reducing discomfort.
1. Physical Therapy
A physical therapist can guide you through custom exercises to stretch tight muscles and strengthen weak ones. Manual therapy techniques may also be used to correct alignment.
2. Chiropractic Adjustments
Chiropractors focus on spinal and pelvic alignment. Gentle manipulations may help reset imbalances and reduce symptoms.
3. Shoe Inserts or Orthotics
If flat feet or leg length discrepancies are causing the problem, a custom shoe insert can make a big difference.
4. Massage Therapy
Tight muscles can pull your hips out of place. Regular massage helps release tension and improve range of motion.
5. Posture Correction
Small adjustments to how you sit, stand, and walk can reduce stress on your pelvis and encourage better balance.
6. Strength Training
Building strength in your glutes, core, and hips helps stabilize your pelvis and reduce uneven pressure.
7. Yoga and Stretching
Gentle yoga can improve flexibility and alignment while releasing chronic muscle tightness.
Exercises to Help Correct Uneven Hips
If your uneven hips are caused by muscle imbalances or postural habits, targeted exercises can help fix the problem over time. Focus on a mix of stretching tight muscles and strengthening weak ones.
1. Glute Bridges
Glute bridges help strengthen your gluteus maximus and stabilize your hips.
How to Do It:
- Lie on your back with knees bent and feet flat
- Press your feet into the floor and lift your hips
- Squeeze your glutes at the top and hold for 3 seconds
- Lower down slowly
- Do 3 sets of 12 to 15 reps
2. Hip Flexor Stretch
If you sit often, your hip flexors may be tight, pulling your pelvis forward.
How to Do It:
- Kneel on one knee with the other foot forward
- Shift your weight forward until you feel a stretch in your front hip
- Hold for 30 seconds and switch sides
- Repeat 2 to 3 times per side
3. Clamshells
This exercise strengthens the gluteus medius, which controls hip alignment.
How to Do It:
- Lie on your side with knees bent
- Keep your feet together and lift your top knee
- Pause at the top, then lower slowly
- Do 3 sets of 15 reps per side
4. Side-Lying Leg Raises
Helps balance out hip strength, especially if one side is weaker.
How to Do It:
- Lie on your side with legs straight
- Raise your top leg up without rotating your hips
- Lower it back down slowly
- Do 3 sets of 15 per side
5. Standing Pelvic Tilts
A simple move to bring awareness and control to your pelvic position.
How to Do It:
- Stand with feet hip-width apart
- Tilt your pelvis forward and then back
- Focus on moving only your pelvis, not your upper body
- Repeat for 10 to 15 reps
6. Bird Dogs
Improves core strength and spinal stability.
How to Do It:
- Start on all fours
- Extend one arm and the opposite leg
- Hold for a few seconds, then switch sides
- Do 3 sets of 10 reps
7. Wall Sits
Great for building equal strength in both legs and hips.
How to Do It:
- Lean against a wall and slide down until knees are at 90 degrees
- Hold for 30 to 60 seconds
- Keep weight distributed evenly across both feet
- Repeat 3 times
Tips to Support Hip Alignment Daily
While exercises and therapy help, your everyday habits also play a role in fixing uneven hips. Here are a few lifestyle changes that can support better alignment.
1. Sit evenly
Avoid crossing your legs or leaning to one side when sitting.
2. Use both sides of your body
Switch the shoulder you carry bags on and alternate legs when leading upstairs.
3. Walk barefoot more often
Strengthen your foot and ankle muscles by walking barefoot on safe surfaces.
4. Get regular movement
Avoid sitting for long periods. Stand up every 30 to 60 minutes to stretch and reset your posture.
5. Sleep on a supportive mattress
A mattress that is too soft or uneven can affect spinal and hip alignment over time.
When to See a Doctor
If your uneven hips are causing significant pain, limiting your movement, or making it hard to walk, don’t wait. A medical provider can check for serious underlying conditions and recommend targeted treatment plans.
You should also seek medical attention if you notice:
- Sudden changes in your hip position
- Severe leg length difference
- Numbness or tingling in legs or feet
- Hip pain that worsens with movement
The Bottom Line
Uneven hips may not seem like a big deal at first, but over time they can affect your posture, movement, and comfort. The good news is that with the right knowledge and a consistent plan, you can bring your hips back into balance.
Focus on understanding the cause, adjusting your daily habits, and following a regular routine of exercises to strengthen and realign your body. Whether your uneven hips are structural or caused by muscle imbalances, small changes can make a big difference.
Your body wants balance. Give it the attention it needs, and you’ll feel stronger, more aligned, and more confident in how you move every day.
