[Updated on 1 May 2023] You may remember that Anterior Pelvic Tilt is the substance produced by your cells to provide you with energy. If you swap two letters in a word, it can turn into APT, which has the potential to stop you from moving forward.
Anterior pelvic tilt refers to a condition where the pelvis tilts down more than it tilts forward. It is partly an anatomical feature and partly a bad habit.
When this primary structure is out of whack, it can induce a slew of postural issues that lead to back discomfort, stiff muscles, and a restricted range of motion. The good news is that an anterior pelvic tilt may be treated and corrected through specific exercises and stretches, which we’ll review in this post. We’ll also review how an anterior pelvic tilt develops and the treatment options to reverse it.
Let’s get going!
What is Anterior Pelvic Tilt?
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Anterior pelvic tilt refers to a forward tilt or rotation of the pelvis in clinical terminology. Please position your hands on your hips, mimicking your mother’s stance when she was upset with you. Do you feel those bony ridges under your index fingers? They are called iliac crest. You might have an anterior pelvic tilt if they are pointing down more than straight ahead.
When your hip flexors are tight, they can pull your pelvis down. If your glutes and hamstrings are weak, they may be unable to prevent this forward pulling. Sitting for long periods of time and regularly wearing high heels can lead to short and tight hip flexors, which along with weak glutes, hamstrings, and core muscles, can cause back pain due to an anterior pelvic tilt.
Anterior pelvic tilt, can result in a curved lower back, also known as lordosis. This may give the sensation of tight hip flexors, which can lead to various problems.
If you don’t treat your anterior pelvic tilt, it can have long-term consequences on your lower back, specifically on the L4-5 and L5-S1 levels. Individuals may be more susceptible to experiencing issues with the lumbar discs located at the lower part of the spine. Conditions that fall under this category include compressed degenerative discs, disc tears (also called annular tears), and disc bulges/herniations. It is advisable to visit a doctor before trying to fix the anterior pelvic tilt.
Causes Of Anterior Pelvic Tilt
Anterior pelvic tilt can result from various causes. Once you pinpoint the underlying root cause, it becomes easier to address and reduce the factors causing it, thereby correcting the issue at its source:
Prolonged Sitting With Poor Posture
Many jobs or hobbies require sitting for extended periods of time, which has been linked to several health risks. Improper posture while sitting in an anteriorly pelvic tilted position can lead to various musculoskeletal problems.
Physical Inactivity
Regular exercise that targets the muscles responsible for maintaining good posture can help alleviate postural problems.
Genetic Predispositions
There are many muscles, ligaments, and tendons that work together to keep the pelvis joint stable because it is quite complex. The characteristics of the fibrous tissues that make up the pelvis, including their placement and strength, are frequently determined by genetics.
Poor Exercise Technique
Incorrect form worries your trainer and leads to several postural issues that can have other negative impacts.
Imbalanced Strength Training
A well-rounded workout routine involves training all the muscles in the body and paying attention to the muscles around joints on both sides. The muscles responsible for posture can be more challenging to work out, so they may need more attention when creating a workout plan.
Muscle Imbalances From Sports
Sports can often highlight certain muscles and give them more of a workout than others. The strength imbalances can cause multiple problems that may appear in various forms.
Foot Pronation
Postural problems often stem from issues with foot ergonomics. Neglecting proper foot support can lead to other related issues. The reason for this is that they have a negative effect on posture, which then requires other parts of the body to make compensatory adjustments.
Symptoms Of Anterior Pelvic Tilt
The following are common symptoms associated with anterior pelvic tilt:
- Lower back pain: Excessive arching of the lower back places strain on the lumbar spine, leading to discomfort and chronic pain in the lower back region.
- Hip and buttock pain: APT can cause tightness and pain in the hip flexor muscles located at the front of the hip. It may also contribute to discomfort in the buttock area.
- Tightness in the hamstrings: Due to the tilted pelvis, the hamstrings, located at the back of the thigh, become lengthened and often feel tight or strained.
- Forward-leaning posture: APT is characterized by a forward tilt of the pelvis, causing the upper body to lean forward. This posture can create a protruding abdomen and a visible curve in the lower back.
- Increased curvature of the spine: The exaggerated arch in the lower back can lead to an increase in the natural curvature of the spine, known as lordosis.
- Muscle imbalances: APT can disrupt the natural alignment of the pelvis and spine, leading to imbalances in muscle strength and flexibility. This can affect the muscles of the core, hips, and thighs.
- Difficulty standing upright: Individuals with APT may need to correct their pelvic position to maintain an upright posture consciously.
Treatment For Anterior Pelvic tilt
You can reduce an anterior pelvic tilt by making specific changes to your habits both at home and in the office. Among them:
- It is recommended to avoid sitting for long periods of time and to take regular breaks to stretch and walk.
- It is advisable to avoid sitting on the edge of your work chair as it causes your pelvis to tilt forward even more.
- You can put a pillow or a blanket between your knees to maintain a neutral position of your pelvis while sleeping.
- Lose weight, if needed.
Anterior Pelvic Tilt Test
To determine if you’ve got an anterior pelvic tilt, refer to the previously mentioned typical symptoms and schedule a medical consultation with your doctor. If you are unsure, you can perform a simple test at your home to check whether you have a misaligned pelvis.
Taking this test or asking someone you trust to take it can help determine if there is a pelvic tilt. It’s always recommended to consult a doctor to eliminate any potential concerns.
Instructions:
- Assume the supine position with your knees bent and your feet resting on the floor.
- Try placing your hand under your lower back and then flattening it against the floor.
- Keep one leg bent and place your foot flat on the floor while letting the other leg straighten.
- Lift your hips while keeping your hand under your lower back, and hold for 5 seconds once your lower back is off the ground.
- Go back to the starting position and repeat the same action with your other leg.
- Then perform the action of repeating 3-5 times on each side.
If you’re suffering from anterior pelvic tilt, you may find it easier to lift your hips when your leg that is not bearing weight is straight. You might also sense your lower back curving too much when you lie flat on the floor.
If you are diagnosed with a tilted pelvis, your doctor or physical therapist may measure the angle of the tilt to determine its exact degree. By providing them with this information, they will be able to develop a personalized treatment plan tailored to your requirements.
How To Sleep With Anterior Pelvic Tilt
You require to focus on putting your pelvis into a more neutral position if you want to improve your anterior tilt while you sleep. One simple trick for people who tend to sleep on their backs is to place a pillow or blanket under their knees. This method realigns your pelvis to a neutral position, which helps to stretch and relax the lower back muscles.
Placing a pillow or blanket under your hips while sleeping on your stomach can help decrease the arch in your lower back. If you usually sleep on your side, make sure to take note of your sleeping position. The ideal sleeping position for most side sleepers is the fetal position, where the knees are curled up towards the chest. That actually aligns the pelvis and lumbar spine towards a more posterior or neutral position.
How Does Sleeping Position Affect Anterior Pelvic Tilt
The way your pelvis is positioned depends on the length and engagement of your muscles, which can be trained to respond to different movements. If you maintain an anterior tilt in your pelvis for a long time, your muscles will become accustomed to working in that position. Your muscles struggle to move you out of the anterior tilt posture.
Sleeping in an anterior pelvic tilt position will cause your muscles to maintain that position throughout the entire night. How can you improve your APT while sleeping by making simple changes instead of harming your body?
If you sleep for eight hours, your body undergoes eight hours of anterior pelvic tilt training. Learning how to sleep in a position that aligns your spine and pelvis is important.
One way to improve your anterior pelvic tilt issues is to practice maintaining a neutral pelvis position overnight, which can help train your muscles to sustain it during the day. However, it is important to note that this method alone may not entirely solve your problem.
How To Identify Anterior Pelvic Tilt In Our Body
If you see your stomach protruding and your buttocks tucked in when you look at yourself in the mirror, it could indicate that you have anterior pelvic tilt.
In addition to the current symptoms, you may also experience more pain and tension, a rounded upper back and shoulders, and challenges while trying to activate your abdominal muscles. Once you have identified the condition, you can begin to take steps to correct it.
Another way to identify something is by lying down on a table and pulling one leg towards your chest. Then, bend and hold your leg at the knee. Next, switch to your other leg and repeat the same action.
You can use this easy test to check if your pelvis is correctly aligned. If it is not aligned, you will notice the back of your relaxed leg lifting off the table when you bring your other leg closer to your chest. Regularly checking and maintaining alignment can improve spinal health, so it’s important to pay attention to it.
Best Exercises To Fix Anterior Pelvic Tilt
Fortunately, Anterior Pelvic Tilt can be easily fixed. You can perform exercises that target your hip flexors and strengthen your core and posterior chain, as well as prioritize walking and avoiding high heels to address APT. Here are the best exercises for anterior pelvic tilt.
Plank
Performing planks on a regular basis can help enhance your posture and reduce any discomfort you may be experiencing in your back. To do a plank:
- Assume a push-up position and proceed to lower your body until your forearms and elbows are firmly planted on the ground.
- Please hold this position for at least 30 seconds or longer.
- As you build strength, aim to hold the plank for at least 1 minute or longer.
- Complete three sets of planks every day.
Glute Bridge
The glute bridge exercise is effective in building strength in the back and buttock muscles. This, in turn, can help in correcting anterior pelvic tilt (APT). To do this exercise:
- Assume a position lying on the floor with bent your knees & feet flat on the ground.
- Lift your hips while keeping your shoulders and head on the ground.
- Lower your hips to the floor after holding this position for 5 seconds.
- Please repeat this action 10 times.
Wall Sit
Doing wall sit exercises can help reduce Anterior Pelvic Tilt (APT) by strengthening your quadriceps and glutes. To do this exercise:
- Assume a standing position against a wall and then descend by sliding down until your thighs are parallel to the ground. Make sure that your knees are bent at a 90-degree angle and that your feet are resting flat on the ground.
- Maintain this stance for 30 seconds before rising and taking a 10-second break.
- Please repeat this action 10 times.
Side Plank
Side plank focuses on the muscles on the side of your torso called obliques. They can also help to fix an anterior pelvic tilt. To do a side plank:
- Assume a push-up position and proceed to shift your weight onto one forearm and the outer edge of one foot.
- Hold this position atleast 30 seconds or longer.
- Perform three sets of side planks every day.
Squat
One effective way to correct anterior pelvic tilt is by performing squats. To do a perfect squat:
- Begin by standing with your feet separated by the width of your shoulders and your toes angled slightly outward.
- Lower your hips and back slowly, as if you are sitting in a chair.
- To ensure proper form, keep your knees positioned behind your toes and maintain an upright chest.
- Pause and stand back up once your thighs are parallel to the ground.
Hamstring Stretch
Hamstring Stretch can be beneficial in addressing Anterior Pelvic Tilt as it helps to stretch the muscles at the back of your thighs. To do this exercise:
- Assume a position lying on the floor with bent your knees and feet flat on the ground.
- Place a towel around the sole of your foot after lifting one leg off the ground.
- Keep pulling the towel until you feel a stretch in the back of your thigh.
- Maintain this position for a duration of 30 seconds, subsequently alternate legs, and repeat the process.
Hip Flexor Stretch
You can stretch the muscles in the front of your hips by doing a hip flexor stretch. To do this exercise:
- Place one knee on the ground and the other foot flat on the ground in front of you.
- Keep your back straight and lean forward until you feel a stretch in your hip’s front.
- Maintain this posture for 30 seconds before switching legs and repeating the same thing.
Pelvic Tilt
This easy exercise can enhance your posture and lessen the discomfort from Anterior Pelvic Tilt. To do this exercise:
- Assume a position lying on the floor with bent knees and your feet resting flat on the ground.
- Engage the abdominal muscles and tilt your pelvis upwards to maintain a flat back against the floor.
- Relax after holding this position for 5 seconds.
- Please repeat this action 10 times.
Things To Take Care of While Suffering from Anterior Pelvic Tilt
The anterior pelvic tilt is a condition where the pelvis tilts forward, causing an excessive curvature in the lower spine. It can result in lower back pain, poor posture, and other related issues. Here are some things to take care of while suffering from this posture:
- Stretching: Stretching can help loosen tight muscles and alleviate discomfort. It’s essential to stretch the hip flexors, hamstrings, and lower back.
- Strengthening: Strengthening exercises can help correct muscle imbalances and improve posture. The glutes and abdominals are particularly important.
- Posture: Pay attention to your posture the whole day, particularly when sitting or standing for extended periods. Keep your shoulders back, chest lifted, and your weight evenly distributed over both feet.
- Avoid sitting for extended periods: Sitting for long periods can exacerbate anterior pelvic tilt. If you sit for long periods and take frequent breaks to stand, stretch, and walk around.
- Wear proper footwear: Wearing supportive shoes can help improve posture & reduce strain on the lower back and hips.
- Maintain a healthy weight: Being overweight can exacerbate APT, so maintaining a healthy weight is important.
- Seek medical advice: If you experience severe pain or your condition doesn’t improve with exercise and lifestyle changes, seek medical advice from a healthcare professional. They may recommend additional treatment options, such as physical therapy or medication.
FAQs
Q1. What are the causes of an anterior pelvic tilt?
Several factors, including prolonged sitting, weak abdominal and gluteal muscles, and tight hip flexors, can cause an anterior pelvic tilt.
Q2. How do I know if I’ve got an anterior pelvic tilt?
You can check for an anterior pelvic tilt by standing in front of a mirror and observing the alignment of your pelvis. If the front of your pelvis is tilted forward, you likely have an anterior pelvic tilt.
Q3. Can an anterior pelvic tilt cause pain?
Yes, an anterior pelvic tilt can cause pain in the lower back, hips, and knees due to the excessive strain on these areas.
Q4. How much time does it take to fix an anterior pelvic tilt?
The time it takes to correct this posture varies depending on the severity of the tilt and the individual’s commitment to exercise and stretch. It can take many weeks to many months to see significant improvement.
Q5. Can wearing a support belt help correct an anterior pelvic tilt?
Wearing a support belt can temporarily relieve the symptoms of an anterior pelvic tilt, but it will not correct the underlying postural condition.
Q6. Can an anterior pelvic tilt affect my athletic performance?
Yes, an anterior pelvic tilt can affect athletic performance by limiting the range of motion and causing muscular imbalances, which can lead to decreased strength and power.
Q7. Should I see a healthcare professional if I have an anterior pelvic tilt?
If you’re experiencing pain and discomfort due to an anterior pelvic tilt, or if you are unsure of how to correct the condition, it is recommended that you consult a healthcare professional, such as a physical therapist or chiropractor.
Conclusion
The anterior pelvic tilt is an easily treatable issue if it is detected early. This article will teach you to do the exercises to realign your pelvis and alleviate lower back discomfort caused by an excessively bent lower back (hyperlordosis).
However, remember that returning your pelvis to a neutral position might take time and effort. It’s not an immediate problem that can be resolved the next day. You should also strive to stay healthy and more active while performing these exercises and sitting less. According to research, a high body mass index (BMI) can cause APT. An increased amount of abdominal fat is thought to cause an APT in obese people.
Remember that the material covered in this post is not meant to replace medical advice. If you have chronic and severe discomfort because of an incorrectly positioned pelvis, it’s worth speaking to your doctor to see if there’s an underlying cause.
