Yes, stand up for endometriosis awareness! But this post is also about how you literally stand—against gravity, against old habits, and maybe even against pelvic pain.

Standing up straight might seem simple, but poor posture is surprisingly hard to fix—and surprisingly powerful in how it affects your pelvis, muscles, and overall health. Case in point? A photo my friend snapped of me at the beach, where, for the first time in my life, my hips lined up with my ankles. That may not sound like a big deal, but for someone who’s battled bad posture, pelvic pain, and a whole parade of musculoskeletal issues, this was proof of progress.

And yes, my son (who may or may not have been inhaling water) was okay.

When Posture Becomes a Problem

I used to lean forward constantly, my pelvis tilted and my belly popping. Think frozen shoulder, locked hips, aching IT bands, and stiff ankles. My core muscles weren’t engaging properly.

Poor body mechanics like this aren't "caused" by endo though. No. Much of this happens from a lifetime of sitting—and then trying to stand up without the tools (or, aghem, strength) to do so. Over time, this creates compensations: a locked-up spine, strained muscles, and an inability to support your body in space. Muscles that should be long and strong and contracted and weak, the deep core (the one that should be POWERFULLY STRONG) is barely functioning, the joints inflexible.

However, endo can contribute to body mechanics like this. When we are in constant pain, we can clench our muscles in a defensive pattern (shoulders tight, ribs locked). Having anxiety the way many of us do can contribute to shallow breathing patterns and weaken the deep core more. Chronic illness symptoms like pain, fatigue, etc can stop us from beloved movement practices, forcing us to move less.

And unfortunately: This kind of poor posture can directly worsen endometriosis symptoms.

endometriosis lower belly pooch bloating endo belly — How do you stand when the camera catches you off guard? The posture you hold when you’re caught off-guard is usually the posture you carry around with you all day. If you are out of alignment all day, that can affect your endometriosis.

How Posture Impacts Endometriosis Symptoms Specifically

Endometriosis can cause inflammation, scar tissue, and tension in the pelvic cavity. That tension gets worse when posture impairs your body’s ability to circulate blood, lymph, and nutrients. For example, a posterior pelvic tilt can restrict organs and fascia, creating more pulling on endometriosis lesions.

Improving posture doesn’t eliminate lesions, but it may reduce the painful periods, pelvic pain, and even digestive or bladder symptoms that come from structural tension. Win win!

Signs Your Posture May Be Affecting Your Endometriosis

Poor posture doesn't always scream for attention, but it can quietly worsen your symptoms. Here are some clues:

You experience pelvic pain even when resting
Your shoulders round forward or your neck cranes ahead
You suffer from painful periods, long periods, or lower back pain
You feel tension or fatigue in your core muscles or hips when standing
You’ve been diagnosed with scar tissue, adhesions, or recurring bladder or bowel issues

These may all be signs your posture is contributing to your symptoms, especially if you’ve had trouble finding relief through other methods.

Why Good Posture and Alignment Matters for Endometriosis Pain

When you stand with proper alignment, you support the natural function of the core, pelvic floor, and even lymphatic and vascular systems. That means better circulation, less inflammation, and reduced pelvic pain.

A poorly aligned posture can:

Limit blood flow and oxygen to the pelvic cavity
Contribute to ligament strain and muscular compensation
Disrupt normal bowel movements, bladder function, and even hormone regulation

If you have endometriosis, posture might not "treat endometriosis" in the traditional sense. But it can absolutely help manage symptoms, ease abdominal pain, and reduce tension that contributes to severe pain.

Ready to get started? Here are three (realistic!) ways to begin shifting your stance:

1. Start With Your Calves

Why calf tightness matters

We rarely blame the calves for pelvic issues, but they play a surprising role. Tight calves shorten your hamstrings, which then pull on the pelvis, leading to a posterior pelvic tilt. That misalignment travels all the way up, impacting the pelvic floor muscles and contributing to dysfunction.

How to stretch your calves

Stretch your calves regularly using a rolled-up mat, stair, or half-dome.
Make sure your hips stack over your ankles while you stretch—not leaning forward.

Strengthening for balance

Strengthen your calves too! Try slow, controlled calf raises with strong ankles. No flopping.

Bonus tip: Toss your positive-heeled shoes (yep, even your Nikes) and consider zero-drop shoes like Altras, Xero, or Lems. This restores your natural gait and supports better posture.

PS Extra credit tip: throw away all your positive heeled shoes including your Nike's or Reeboks and only buy zero-drop (no heels) shoes from now on. I like Altras, Xero, and Lems.

2. Release Your Kneecaps

Why quads affect your posture

Forward leaners often clench their quads to keep from tipping over—without even realizing it! That constant tension pulls your kneecaps up, leading to locked knees and a cascade of postural problems. Not only that, but chronic muscle tension like this can contribute to both nervous system dysfunction and fatigue! It's why a relaxing massage feels so, well, relaxing: because it signalled to your body to "let go."

What to do

First, understand if you're gripping your quads in the first place: stand with straight legs and try to wiggle your kneecaps. If you can’t, your quads are locked.
To release them: use a wall for support and practice letting go of your kneecap tension. With your back against the wall, place your feet maybe 6 inches away. Now wiggle. See?! You can do it!
Now grow with this by inching your feet closer to the wall each time. Pause. Wiggle.
Over time this builds trust in your muscles and rewires your brain to understand you’re not going to fall if you release those clenches up quads.

3. Work On Your Kyphosis

What is kyphosis?

Kyphosis is that upper-back curve many of us develop from years of sitting, typing, breastfeeding, texting, or slouching. Hiding it by thrusting your ribs forward (guilty!) only worsens the issue.

When you hide your kyphosis, your core muscles can’t engage properly—and that means your lower back, not your core, ends up bearing the load of your heavy torso.

How to correct it

Stop "rib thrusting." Let your ribs relax down and acknowledge the curve in your spine.
Visualize your upper back unfurling like a fern.
Practice back extensions (like a surfer paddling) using only your back muscles, not your hands or chest.
Keep your chest low to the ground and slowly build strength over time.

4. How to Build a Posture-Friendly Routine

Improving your posture takes consistency. Here’s how to weave it into daily life:

Set reminders to check your alignment (hips over ankles, ribs down, head tall)
Sit on the floor more often instead of couches to support core engagement
Walk barefoot or in zero-drop shoes to strengthen your feet and calves
Take micro-breaks if you sit at a desk—try standing or stretching every 30 minutes
Incorporate 5–10 minutes of mobility work focused on the pelvis and spine

Over time, these small habits help retrain your brain and muscles to support better alignment, without you even thinking about it.

5. Complementary Treatments to Support Pelvic Health

Addressing posture is one powerful piece—but not the only one. Pair it with other complementary treatments to create a holistic plan:

Pelvic floor physical therapy
Somatic therapy and nervous system regulation
Anti-inflammatory endometriosis diet
Castor oil packs for improving circulation
Breathwork to downregulate chronic tension

Endometriosis is a chronic disease that affects more than just the reproductive system. By addressing alignment, muscular tension, and stress, you open the door to better symptom management and overall well-being.

Final Thoughts: A New Way to Treat Endometriosis Holistically

Endometriosis is a complex chronic disease, but that doesn’t mean every solution has to be complex. Sometimes, changing how you stand can be the first step to changing how you feel.

No, it won’t definitively diagnose endometriosis or replace surgery. But if you want to support your well-being, reduce pelvic pain, and improve how you move through the world, this is a powerful place to start.

And if I, former Mrs. Crooked Posture 2007, can do it—so can you.

Here’s to better posture, better movement, and a better relationship with your body.

Related Reads:

What Your Pelvic Floor Has to Do With Endo Pain
How Sitting May Be Sabotaging Your Core
Alignment 101: Rebuild Your Foundation

Frequently Asked Questions

What is the link between poor posture and endometriosis pain?
Poor posture can strain pelvic muscles and ligaments, limiting blood flow and worsening inflammation, which may intensify endometriosis pain.

Can fixing my posture help treat endometriosis symptoms?
While posture alone won’t treat endometriosis, improving alignment can reduce pelvic tension and support symptom management.

Which posture issues affect the pelvic floor?
Common issues include forward-leaning posture, tight calves, locked knees, and rib thrusting—all of which can disrupt pelvic floor function.

What is the best posture for managing endometriosis pain?
A neutral pelvis with stacked hips and ankles, relaxed ribs, and flexible knees supports proper core and pelvic floor function.