How to fix a Posterior Pelvic Tilt

We spend a lot of your time these days sitting. This increase is detrimental to our posture, whether at work or in front of the computer or television. The pelvic area is one of the most frequently affected areas. A posterior pelvic tilt is a form of postural imbalance that may be caused by keeping the pelvis in an incorrect position for extended periods. The back side of the pelvis is tilted downwards, while the front portion is tilted upwards. The pelvis should be level in its ideal position.

If you suspect that you have a posterior pelvic tilt, it’s critical to get it corrected as soon as possible. A misaligned spine and pelvis can leave you prone to injuries; not only does it appear odd and give the impression of a flat buttock, but it also might result in painful experiences. You will also be much happier, mentally and physically, in a functioning body. You’ve come to the right spot if you have a posterior pelvic tilt and are seeking to correct it. In this post, you’ll discover how to check for this pelvic tilt, what causes it, and how to fix it with exercises.

Symptoms of a Posterior Pelvic Tilt

A flat lower back is one of the most common indicators of this pelvic tilt, as it lacks a natural healthy curve. Your pelvis will appear to be higher on one side than the other if you view it from the side. To clarify this example, consider the beltline of your pants as a see-saw with water in the middle (still looking at your pelvis from the side).

The water in a normal pelvic will balance in the middle. The water will slide downward and pour out toward the rear if you have a posterior pelvic tilt (with an anterior pelvic tilt(APT), the water would flow towards the front). The buttocks of most individuals with this pelvic tilt will appear flat since they will be tucked underneath and pushed forward.

So, if you’ve been cursing your own genes for having been blessed with a flat butt, it might be because of your posture? In addition to this pelvic tilt, there are muscular imbalances that develop as a result of it:

Short and Tight Hamstrings

The back of the pelvis will tilt posteriorly if hamstrings that are too short and tight pull on the rear end of the pelvis.

Tight Abs

Your abs are pulling the front of your pelvis up if they’re short and taut. This pelvic tilt is worsened by the abs’ pulling the front of the pelvis up and the hamstrings tugging on the rear of it.

Tight Glutes

Tight glute muscles are common in individuals with this pelvic tilt. Tightness in the glutes, like tight hamstrings, pulls the back of the pelvis downward.

Weak Hip Flexors

A posterior pelvic tilt is accompanied by a hip flexor weakness in most situations. Strengthening the hip flexors might assist balance out the front of the pelvis and counteract the abs’ upward pull.

Weak Lower Back

The hamstrings will pull down on the pelvis too much if you have a weak lower back, where the muscles are likely to be excessively long and stretched. Strengthening the lower back aids in pulling the pelvis back into a neutral position. The list seems daunting, but this pelvic tilt can frequently be remedied, and correcting it should be a top priority. A flat lower back is one of the main indicators of this pelvic tilt. Anatomically, a lordotic curve is equivalent to a healthy spine. If your spine lacks its shock absorption, it may result in injuries if not addressed.

What causes a Posterior Pelvic Tilt?

A posterior pelvic tilt does not simply occur by itself. There are several muscle imbalances that are associated with this pelvic tilt (tight hamstrings, glutes, and abs; weak back and hip flexors); however, those issues usually develop from how we position our bodies on a daily basis. If a muscle is kept in one position for an extended period of time, it will adapt and become chronically shortened unless it is stretched out on a regular basis. There are a few daily activities that can cause this pelvic tilt, including:

Sleeping on Your Front

Another reason for a this pelvic tilt is sleeping on your stomach. When you sleep in such a posture, your arms are most likely ahead of your face, pushing your upper body back and creating space for your hips/pelvis to move forward. The best sleeping posture for those who sleep on their front and want to correct a posterior pelvic tilt is to sleep on their back.

Too much sitting

As we’ve already seen, one of the major causes of a posterior pelvic tilt is excessive sitting. Excessively sitting in an incorrect posture is also a problem. After learning about it, I’m confident you can imagine what a posterior pelvic tilt looks like. Typically, the individual will not have their lower back pressed against the back of the chair; rather, their butt/pelvis will be slid forward. The hamstrings are contracted, the lower back curve disappears, and this pelvic tilt is likely to occur if someone sits in this compromised posture for hours each day.

Standing with Bad Posture

Spending most of your day in a posterior pelvic tilt will only promote incorrect posture. When you’re bearing weight in your upper half, people who have this pelvic tilt will frequently shift their hips forward. Take, for example, a mother cradling her child. They may compensate for the extra weight by allowing their hips to swing forward instead of standing up with a solid lower back. Another scenario might be when someone leans forward with their abdomen against a countertop to support themselves.

Posterior pelvic tilt and Swayback

If you believe you have a posterior pelvic tilt, it’s very probable that you’ll fall into the Swayback category. Swayback is a posture in which the hips/pelvis are swayed forward rather than the hips being perfectly straight and above the ankle. The hip-swaying forward happens in tandem with a posterior pelvic tilt to keep the body stable. This is why Swayback posture is so prevalent among individuals with a posterior pelvic tilt.

A person with a posterior pelvic tilt may be unable to keep their hips forward as they naturally want to lean backward. It’s also a good idea to read our post on how to treat Swayback after you’ve finished reading this article. This article is enough to handle a posterior pelvic tilt, but if you want something more, read that one as well.

Is it an Anterior Pelvic Tilt or a Posterior Pelvic Tilt?

You can think of an anterior pelvic tilt as being the polar opposite of a posterior pelvic tilt in terms of symptoms, causes, and corrective exercises. It’s critical to establish a diagnosis before proceeding further. Which type do you have? Anterior or posterior pelvic tilt? Although postural dysfunctions are polar opposites, many people are confused about which is which.

Mixing the two can result in unpredictable consequences. For example, suppose you have an anterior pelvic tilt but instead work to correct it with posterior pelvic tilt corrective exercises. In that case, this will just promote the terrible posture you are trying to change. Before moving forward, it would be wise to check our comprehensive guide on the anterior pelvic tilt, which covers symptoms and how to measure it.

How to examine for a Posterior Pelvic Tilt

The video above demonstrates a simple method to determine if you have a posterior pelvic tilt. In a nutshell, you want to check if a particular bone in the front of your pelvis is higher than another in the back of your pelvis. One indication that you have a posterior pelvic tilt is to consider how simple it is to raise your toes while standing in a neutral posture. Because most people with a posterior pelvic tilt have their hips inclined forward, they will have difficulty raising their toes.

Steps to get rid of a Posterior Pelvic Tilt

In this section, we’ll go through the steps of fixing a posterior pelvic tilt. Because a posterior pelvic tilt causes muscle imbalances, the solution is to repair these imbalances by stretching and strengthening the tight and weaken muscles.

1. Stretch Out and Release the Hamstrings

Sitting for long periods of time may result in tight hamstrings that cause the pelvis to sink, resulting in an undesirable tilt. The first step is to relax any tight spots in the hamstrings with a massage ball or a foam roller, followed by a series of hamstring stretches. I recommend that you view the video above if you’re not confident about how to release and stretch your hamstrings.

2. Stretch Out the Abs

The hamstrings will draw the back of the pelvis down, but tight abdominals will raise up the front of the pelvis. To counteract the upward pull of the pelvis, a person with a posterior pelvic tilt should stretch out their abs to create length and lessen the impact. There are two ab-stretching stretches that I’ve found to be the most effective.

The first stretch necessitates resting on a stability ball, which allows the lower back to curve and creates length in the abdominal area.

If you don’t have a stability ball, watch the video above for some ideas. This video demonstrates several different techniques to strengthen your abs, including:

  • Cobra/Upward dog stretch
  • Advanced backward bridge
  • Kneeling Hip Flexor stretch with a bend

3. Release the Tightness in the Glutes

The posterior tilt of the pelvis is aided by tight glutes, just as tight hamstrings aid in drawing the back of the pelvis into a posterior tilt. To compensate, the glutes must be stretched and elongated.

The first step is to massage out any trigger points in the tight glutes using a lacrosse or a massage ball. After you’ve worked out the glutes, you’ll need to add length to them.

However, if you don’t know any effective glute stretches, the stretch in the video above is an excellent one to start with. To perform this stretch:

  1. Lie on your back.
  2. Put the outer side of one foot on the opposite knee.
  3. Grab below the thigh and pull the opposite knee towards you.

Feel a stretch in the glute of the non-exercising limb. To make the stretch more intense, press down on the resting knee’s calf.

4. Strengthen the Hip Flexors

The hip flexors help you in lifting your leg up and into a bent position. This is the same as raising your legs towards your stomach. The most excellent hip flexor strengthening exercises usually include equipment such as ankle weights, a stability ball, and elastic bands. The following video goes through a few of them.

You may raise one of your knees towards your waist as high as possible if you feel your hip flexors are weak and don’t want to utilize the equipment. For others, this is a fantastic place to begin before progressing on to more difficult movements.

5. Strengthening the Lower Back

If you suffer from posterior pelvic tilt, your lower back will need strengthening. Every day, performing the ‘superman’ maneuver might help to promote strength in the back region.

The dumbbell stiff-legged deadlift will be the next back exercise you’ll want to try once you’ve gained some strength. This sophisticated move puts a lot of strain on the lower back, so proceed cautiously. This exercise is perfect for people who have posterior pelvic tilt since it not only strengthens the lower back but also lengthens the hamstrings, which addresses the issue of cramped hamstrings.

Avoid arching the lower back and bending when performing a deadlift. This is something that pelvic tilt sufferers will often do on their own.

Awareness and Perseverance are necessary to correct a Posterior Pelvic Tilt

That is the conclusion of the step-by-step procedure for treating a posterior pelvic tilt. It’s critical to remember that the road to recovery might be long and difficult. Your posterior pelvic tilt wasn’t formed in a day, and it was most likely caused by years of improper posture. However, if you perform these exercises in a daily regimen and, more significantly, do not place your body in a posterior pelvic tilt, you may see benefits quickly.

All you have to do now is continue to work at it and be cautious of pelvic rotation. Fix it as soon as you detect it. This will help you achieve a secure pelvis much more quickly than you would believe. As previously said, reading my post on how to fix sway back would also be beneficial to have a complete armament of knowledge on restoring your posture.

Good luck!

Based out of Minnesota, home of the world-famous mayoclinic.org, and founded by a team of health professionals, including Chiropractors and Physical Therapists. Yourbodyposture.com was started with the goal of being your go-to resource for all things posture and physical health-related.


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