How to Fix Anterior Pelvic Tilt

Have you ever had lower back pain or muscle stiffness that won’t go away no matter how much you stretch or exercise? If you have, you might be suffering from anterior pelvic tilt, a condition that up to 85 percent of men and 75 percent of women may have without realizing it. (medicalnewstoday.com)

Anterior pelvic tilt occurs when the pelvis tilts forward, causing the lower back to arch excessively, which can lead to lower back and groin pain, muscle stiffness, and postural changes.

Fortunately, you can fix anterior pelvic tilt by massaging tight muscles, doing specific stretches and strengthening exercises, and making changes to your sleeping, walking, and sitting posture. In this blog post, we’ll cover everything you need to know about fixing anterior pelvic tilt, so you can live pain-free.

Key Takeways
Anterior pelvic tilt is a postural imbalance that can lead to several health issues, including low back pain and muscle stiffness.
Anterior pelvic tilt can be caused by a variety of factors, including poor posture, tight hip flexors, and weak glutes.
You can test for anterior pelvic tilt using the Thomas test or by observing visual clues.
To fix anterior pelvic tilt, you can try massaging tight muscles, stretching, and doing strengthening exercises like planks, glute bridges, and squats.
It’s important to maintain proper pelvic alignment to prevent anterior pelvic tilt from recurring.
It’s possible to fix anterior pelvic tilt with consistent effort and a well-rounded exercise routine that targets the affected muscles.

What Is Anterior Pelvic Tilt

Definition

Anterior pelvic tilt is a postural issue that occurs when the front of the pelvis drops down and the back of the pelvis rises up. This creates an excessive arch in the lower back.

Causes

Anterior pelvic tilt can be caused by a variety of factors, including:

• Sedentary lifestyle: Sitting for long periods of time can cause muscle imbalances that contribute to anterior pelvic tilt.
  
• Poor posture: Poor posture habits such as slouching or hunching over can also contribute to anterior pelvic tilt.
  
• Imbalanced muscle development: Weakness in certain muscles and tightness in others can contribute to anterior pelvic tilt.

Symptoms

The symptoms of anterior pelvic tilt can vary from person to person, but may include:

• Lower back pain: Pain in the lower back is a common symptom of anterior pelvic tilt.
• Hip pain: Anterior pelvic tilt can also cause pain in the hips.
• Tight hip flexors: Tightness in the hip flexors is a common symptom of anterior pelvic tilt.
• Poor posture: Anterior pelvic tilt can cause poor posture, which can contribute to other postural issues.
• Inefficient movement patterns: Anterior pelvic tilt can cause inefficient movement patterns, which can make everyday tasks more difficult.

Assessing Anterior Pelvic Tilt

Assessing anterior pelvic tilt can be done through self-assessment or by a healthcare professional.

Self-Assessment

In addition to the mirror test mentioned earlier, there are a few other self-assessment methods for anterior pelvic tilt:

• Wall Test: Stand with your back against a wall, with your heels about six inches away from the wall. Place your hands flat against the wall, and try to slide them up towards the ceiling. If you are unable to keep your lower back flat against the wall, and it arches away from the wall, you may have anterior pelvic tilt.
• Hip Flexor Stretch Test: Lie down on your back with your legs straight. Bring one knee towards your chest and hold it there. If your opposite leg lifts off the ground, you may have tight hip flexors, which can contribute to anterior pelvic tilt.

Professional Assessment

A healthcare professional can provide a more accurate assessment of anterior pelvic tilt through various tests and measurements:

• Thomas Test: The Thomas Test is a physical examination used to assess hip flexor tightness. The patient lies on a table with their legs hanging off the edge. They bring one knee towards their chest while keeping the other leg straight. If the thigh of the straight leg lifts off the table, it indicates hip flexor tightness and can contribute to anterior pelvic tilt.
• Visual Clues: A healthcare professional may also assess for anterior pelvic tilt by observing the patient’s posture and gait. They may look for certain visual clues, such as an exaggerated curvature of the lower back or a forward-leaning posture.

It’s important to note that an assessment by a healthcare professional is the most accurate way to diagnose and assess anterior pelvic tilt. They can provide personalized treatment and exercise recommendations based on your specific needs and goals.

How to Fix Anterior Pelvic Tilt

Correcting anterior pelvic tilt can be done through massaging tight musclesstretching, strengthening, and lifestyle changes.

Massaging Tight Muscles

Muscle imbalances can contribute to anterior pelvic tilt, and tight muscles can pull the pelvis out of alignment. Massaging these tight muscles can help to release tension and reduce the pull on the pelvis. Some muscles that may be tight in anterior pelvic tilt include:

• Hip flexors: The hip flexors attach to the front of the pelvis and can become tight from prolonged sitting or activities that involve repetitive hip flexion, such as running or cycling.
• Quadriceps: The quadriceps muscles also attach to the front of the pelvis and can become tight from activities that involve repetitive knee extension, such as running or cycling.
• Lower back muscles: Tightness in the lower back muscles can contribute to the excessive arching of the lower back in anterior pelvic tilt.

Here are some examples of massage techniques that can be used to release tension in tight muscles that contribute to anterior pelvic tilt.

Foam Rolling the Hip Flexors

Step 1: Get your foam roller and lie down on your stomach with your hips resting on the roller.

Step 2: Position the foam roller at the top of your quadriceps, right on top of the hip bone, which is the area of the hip flexors.

Step 3: Apply pressure on the hip flexor area with the foam roller and start rolling back and forth, rotating your body and twisting side to side to target all parts of the hip flexors. Do this for about 20 to 30 seconds.

Step 4: Flip over onto your back and rest your shoulders on the floor, keeping your hips elevated on the foam roller.

Step 5: Pull your knee into your chest on one side, while keeping the other leg extended. Hold this position for about 20 seconds, feeling the stretch in the hip flexor. Make sure your toes are pointing straight up towards the ceiling to emphasize the stretch.

Step 6: Repeat the same stretch on the other side by rolling the foam roller on the other hip flexor and pulling the opposite knee into your chest.

Step 7: You can do this foam rolling routine right before your workout or heavy lifting session, or even before going for a run to help release tension in the hip flexors and improve mobility.

If you’re new to foam rolling, start with lighter pressure and gradually increase as you get used to the sensation. Listen to your body and stop if you feel any sharp pain or discomfort. Always consult with a healthcare professional before starting any new exercise routine.

Using a Massage Ball on the Quadriceps

Let’s explore three effective exercises using a massage ball that can help relieve tension in the quadriceps. These exercises, demonstrated by a physiotherapist with expertise in this area, provide step-by-step instructions and helpful tips. Whether you’re new to using a massage ball or seeking ways to improve flexibility and alleviate discomfort in your quadriceps, these exercises can be a valuable addition to your self-care routine.

Exercise 1: Seated Massage Ball on Quads

• Sit down with a massage ball in hand.
• Use your hands to put pressure on the front of your thigh (quads) using the massage ball.
• Move the ball around to different areas that feel tight, adjusting the pressure as needed.
• You can also move the ball to the side of the thigh and work on those areas as well.
• Start with lighter pressure and gradually increase as tolerated.
• Hold for 1-2 minutes and then switch to the other side.

Exercise 2: Wall Squats with Massage Ball on Quads

• Stand facing a wall with a towel-covered massage ball.
• Squash the ball against the wall with your quads.
• Roll yourself up and down, side to side, and in circles to work on different areas.
• Try different angles, focusing on the front and side of the muscle.
• Hold for 1-2 minutes and then switch to the other side.

Exercise 3: Knee Bend with Massage Ball on Quads

• Stand facing a wall with a massage ball against your quads.
• Keep pressure on the ball and bend your knee, then straighten it.
• You can coordinate your breathing, exhaling as you bend the knee and inhaling as you ease off.
• Hold for 1-2 minutes or do 2-3 sets of 10 repetitions.
• Switch to the other side after completing the desired number of sets.

Remember to adjust the pressure and duration based on your comfort level and to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or injuries.

Stretching

Stretching is an important component of correcting anterior pelvic tilt. Tight muscles in the hips and thighs can pull the pelvis out of alignment, so stretching these muscles can help restore balance. Some effective stretches for correcting anterior pelvic tilt include:

Kneeling Hip Flexor Stretch

Hip flexor stretches have many benefits, including increased hip flexibility, improved stride length, reduced sway back, decreased pain in the lower back, hip, groin, and/or knee, and better posture.

They can also aid digestion and improve upright posture.

Regular hip flexor stretching can help reduce pain and prevent injuries, leading to increased performance.

1. Start by getting into a kneeling position with one knee on the ground and the other leg bent up at a 90-degree angle in front of you.
2. Imagine your hips as a cogwheel and rotate it backwards, creating a posterior pelvic tilt. You should feel tightness in the front of your hip and your quad and hip flexor will be on stretch.
3. Maintain the pelvic tilt and move your whole torso forward as much as possible without letting go of the pelvic tilt. This will create a stretch in the front of your hip.
4. Hold the stretch for at least 60 seconds. You can do this stretch three times on each side.
5. To progress the stretch, you can raise the same side arm and side bend away from the hip that is down. This will create a stronger stretch.
6. If you’re not feeling the stretch initially, you can use a stick behind your back to help with getting the pelvic tilt.

Hamstring Stretch

There are several ways to do a hamstring stretch. Here are some examples:

• Sit on the floor with both legs out straight and reach forward by bending at the waist as far as possible

• Lie flat on the ground with your legs fully stretched out and hold the back of your knee to stretch your leg

• Lay one leg along the edge of the bed while the other leg is placed down with the foot resting on the floor, then bend forward at the hip

• Regularly stretching your hamstrings can help stabilize your core and hips

Quad Stretch

The quadriceps are a group of muscles at the front of the thigh that can become tight with prolonged sitting or standing. To stretch the quads:

1. Stand with your feet hip-width apart.
2. Bend one knee and bring your foot up towards your buttocks.
3. Grab your ankle with your hand and gently pull your foot towards your buttocks until you feel a stretch in the front of your thigh.
4. Hold the stretch for 20-30 seconds, then switch sides and repeat.

Strengthening

Strengthening weak muscles is just as important as stretching tight muscles when correcting APT. Here are some exercises you can do to strengthen the muscles that are commonly weak in people with APT.

Glute bridges

Lie on your back with your knees bent and feet flat on the floor. Lift your hips up toward the ceiling, squeezing your glutes as you go. Hold for 2-3 seconds, then lower back down.

Plank

Start in a push-up position, but instead of lowering yourself to the ground, hold your body in a straight line from head to heels. Engage your core and hold for 30-60 seconds.

Deadlifts

Stand with your feet shoulder-width apart, holding a weight in each hand. Hinge forward at the hips, keeping your back straight, and lift the weights up to your thighs. Lower back down and repeat.

It’s important to note that these exercises should be done with proper form and technique to avoid injury. It’s also important to avoid overtraining, as overtraining can cause muscle imbalances and exacerbate anterior pelvic tilt.

A physical therapist or personal trainer can provide guidance on proper form and technique, as well as a safe and effective exercise program.

Exercise/Stretch	Description	Benefits	Frequency
Foam Rolling the Hip Flexors	Using a foam roller to massage the hip flexor muscles	Releases tension, reduces pull on the pelvis	1-2 minutes per side
Using a Massage Ball on the Quadriceps	Using a massage ball to massage the quadriceps muscles	Releases tension, improves flexibility	1-2 minutes per leg
Using a Tennis Ball on the Lower Back Muscles	Using a tennis ball to massage the lower back muscles	Releases tension, reduces muscle soreness	1-2 minutes per side
Hip Flexor Stretch	Stretching the hip flexor muscles	Increases hip flexibility, improves posture, reduces pain	15-30 seconds per side, 2-3 times
Hamstring Stretch	Stretching the hamstring muscles	Improves flexibility, reduces muscle tightness	20-30 seconds, 1-2 times
Quad Stretch	Stretching the quadriceps muscles	Improves flexibility, reduces muscle tightness	20-30 seconds per side, 1-2 times
Glute Bridges	Strengthening the glute muscles	Strengthens weak muscles, improves hip stability	2-3 sets of 10-15 reps
Plank	Core strengthening exercise	Strengthens core muscles, improves posture	30-60 seconds, 1-3 times
Deadlifts	Strengthening exercise for multiple muscle groups	Strengthens lower back, glutes, and hamstrings	2-3 sets of 8-12 reps

Products That Can Help Fix Anterior Pelvic Tilt

In addition to the corrective exercises and lifestyle changes mentioned above, there are also several products that can help fix anterior pelvic tilt.

Pelvic braces and support bands:
These products are designed to provide support to the pelvis and lower back, which can help improve posture and reduce pain associated with anterior pelvic tilt.

Lumbar pillows for better sitting posture:
If you spend a lot of time sitting, a lumbar pillow can help support your lower back and improve your sitting posture.

Foam rollers for self-myofascial release:
Foam rollers can be used to massage and release tension in the muscles around the pelvis, which can help alleviate muscle imbalances and improve pelvic alignment.

Massage balls for trigger point release:
Similar to foam rollers, massage balls can be used to target specific areas of muscle tension and help release trigger points.

Adjustable desks and standing mats:
If you work at a desk for long hours, an adjustable desk can help you switch between sitting and standing throughout the day, which can help alleviate the negative effects of prolonged sitting on pelvic alignment. Standing mats can also help reduce the impact of standing on hard surfaces.

It’s important to note that these products should be used in conjunction with corrective exercises and lifestyle changes, rather than as a replacement for them. Always consult with a healthcare professional before using any products to address your pelvic tilt.

Lifestyle Changes

Making lifestyle changes can also help correct anterior pelvic tilt.

• Practice good posture: Pay attention to your posture throughout the day, whether you are sitting, standing, or walking. Engage your core muscles, keep your shoulders back, and avoid slouching to maintain proper alignment of the pelvis.
  
• Standing more: Standing for short periods throughout the day can help alleviate anterior pelvic tilt. Try standing at your desk or taking standing breaks throughout the day.
  
• Using a standing desk: Using a standing desk can also help alleviate anterior pelvic tilt by reducing the amount of time you spend sitting.
  
• Lumbar support: Use a lumbar support cushion when sitting to help maintain proper spinal alignment.
• Wearing supportive shoes: Wearing shoes with good arch support can help promote proper alignment and reduce strain on the lower back.
  
• Avoid prolonged sitting: Sitting for long periods of time can contribute to anterior pelvic tilt. Try to reduce the amount of time you spend sitting and take breaks to stand up and move around regularly. If you have a desk job, consider using a standing desk or an ergonomic chair that promotes proper posture.
  
• Maintain a healthy weight: Excess weight can put additional strain on the muscles and joints, including those in the pelvis and lower back. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate this strain and improve posture.
  
• Stay active: Regular exercise, such as walking, swimming, or engaging in strength training, can help strengthen the muscles around the pelvis and lower back, improving posture and alignment.

Physical Therapy

If you are experiencing severe pain or discomfort due to anterior pelvic tilt, or if it is caused by structural irregularities, you may benefit from physical therapy. A qualified physical therapist can assess your condition and design a personalized treatment plan that includes targeted exercises, stretches, and manual therapy techniques to help correct the pelvic tilt and relieve pain.

Seeking Professional Advice

It’s important to note that anterior pelvic tilt can have varying degrees of severity and underlying causes, and not all cases can be resolved with self-care methods. If you are experiencing significant pain or discomfort, or if you are unsure about the cause of your pelvic tilt, it’s best to consult a healthcare professional, such as a physiotherapist, chiropractor, or orthopedic specialist, for a proper evaluation and tailored treatment plan.

Common Mistakes to Avoid

When correcting anterior pelvic tilt, it’s important to avoid these common mistakes:

• Overstretching: Overstretching can cause muscle imbalances and exacerbate anterior pelvic tilt. It’s important to stretch properly and avoid overstretching.
• Overtraining: Overtraining can also cause muscle imbalances and exacerbate anterior pelvic tilt. It’s important to train properly and avoid overtraining.
• Ignoring proper form: Ignoring proper form when exercising can lead to muscle imbalances and exacerbate anterior pelvic tilt. It’s important to use proper form when exercising.
• Neglecting to address underlying issues: Neglecting to address underlying issues, such as poor posture habits or muscle imbalances, can make it difficult to correct anterior pelvic tilt.

Addressing anterior pelvic tilt requires a multi-faceted approach that includes stretching exercises, strengthening exercises, lifestyle changes, and potentially physical therapy.

By incorporating these strategies into your routine, you can improve your posture, alleviate pain, and maintain a healthy pelvis.

Remember to seek professional advice, practice good posture, stay active, and make lifestyle changes for optimal results. Take charge of your pelvic health and start correcting anterior pelvic tilt today