Why Do People End Up with Bad Backs? Understanding Herniated Discs (Slipped Discs) and Pelvic Imbalance
Back pain is one of the most common complaints, and for many, a herniated disc is the culprit. But why do discs ‘slip’ or become compressed in the first place? One major cause is pelvic imbalance, often caused by tight muscles pulling the pelvis out of alignment. Over time, this creates strain on the spine, leading to disc problems and chronic pain.
How Pelvic Imbalance Leads to a ‘Slipped’ Disc
The pelvis is the foundation of your spine. When it’s well-aligned, your spine sits in a natural, healthy position. However, tight muscles can pull the pelvis out of balance, leading to spinal issues:
Tight hip flexors (front of the hips) can pull the pelvis forward, increasing the curve in your lower back and compressing the spinal discs.
Tight lower back muscles can reinforce this forward tilt, placing constant pressure on the vertebrae.
Tight muscles on one side of the pelvis (often due to uneven posture, carrying bags on one shoulder, or sitting with legs crossed) can pull the pelvis up on one side, causing a tilt and uneven stress on the spine.
A cross section view of just some of the muscles that attach to the pelvis and have an affect on the vertebrae column
Image: Essential Anatomy
When the pelvis is misaligned, the vertebrae are forced into unnatural positions, leading to disc compression. Over time, this can result in a bulging or herniated disc, the disc doesn’t ‘slip’ it gets squeezed, pressing on nerves and causing pain, tingling, or weakness in the back and legs.
Why Sitting for Long Hours Makes It Worse
If you spend long hours sitting—whether at a desk, driving, or watching TV—you’re increasing your risk of pelvic imbalance and disc problems. Here’s why:
Sitting shortens the hip flexors, pulling the pelvis forward and straining the lower back.
Weak glutes (butt muscles) from prolonged sitting reduce pelvic stability, making the imbalance worse.
Poor posture while sitting—such as slouching or leaning to one side—creates uneven muscle tightness, pulling the pelvis out of alignment.
Three Ways to Prevent Pelvic Imbalance and Compressed Discs
You don’t have to accept back pain as inevitable. Here are three things you can do to prevent imbalance and protect your spine:
Stretch Your Hip Flexors
Since tight hip flexors pull the pelvis forward, stretching them regularly can help restore balance. Try a simple lunge stretch, holding for 30 seconds on each side.Strengthen Your Glutes and Core
A strong core and glutes help stabilise the pelvis, reducing the risk of misalignment. Exercises like glute bridges and planks can improve strength and support your lower back.Move More, Sit Less
If you sit for long periods, take regular breaks. Stand up, walk around, and stretch every 30-60 minutes to prevent tightness and stiffness from setting in.
The Bottom Line
Pelvic imbalance is a major contributor to back pain and herniated discs. The good news? With the right stretches, strengthening exercises, and movement habits, you can reduce your risk and keep your spine healthy. If you’re already dealing with back pain, addressing these imbalances can be the first step towards long-term relief.
A great place to start is by strengthening the muscles that support the pelvis - namely your glutes. I’ve put together the Top 4 Things You Need To Be Doing To Wave Goodbye To Back Pain.
Download your guide to awakening your glutes for a stronger, pain free back.
Sabrina is a movement specialist based in Worcester Park, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.