When we think about posture, the focus is often on the back, shoulders, or neck, but there’s a critical part of the body that plays a huge role in how we sit and align ourselves: the sit bones, or ischial tuberosities.
These bony points at the base of your pelvis are vital in providing support when sitting, and their role in good posture is often overlooked.
Understanding and using your sit bones properly can drastically improve posture.
When you sit upright, you should be able to feel these bones on the chair, they dig in to the chair.
The hamstrings, which are a group of muscles on the back of the thigh attach to the sit bones and play a major role in stability and alignment of the pelvis.
Many pilates exercises focus on developing hamstring strength and length to enable these muscles to play their role…along with many others, in upright and aligned posture.
If the hamstrings are tight, the sit bones will be pulled down which can result in a “tucked under” pelvis. And when you sit with the pelvis in this position, it will result in a slumped sitting posture which is not a healthy position for the spine.
If the hamstrings are weak, the pelvis may be unstable and can sometimes result in an over curve of the lower back, which can lead to chronic back stiffness and pain.
Postural strength and pelvic stability comes from having a balance of strength and length in all the muscles that attach to the spine and pelvis.
If one or two are out of balance it will result in tense postural imbalances and potentially aches and pains.
Your sit bones are far more than just a part of your anatomy you sit on—they’re a vital component in maintaining good posture, spinal alignment, and comfort.
By learning to sit properly and becoming more aware of how your body interacts with your sit bones, you can alleviate pain, prevent long-term injuries, and improve your overall posture.
So, the next time you sit down, check in with your sit bones and make sure you’re giving them the support they deserve!