If you are suffering from lower back issues or extra tightness in your hamstrings with no explanation, there is a chance that you have a posterior pelvic tilt.
Many factors contribute to this condition. Too much sitting without adequate exercise and slouching are common factors.
While an anterior pelvic tilt (where the lower back arches inward) is more common, many people suffer from a posterior pelvic tilt too.
This article will give you all of the details you need to prevent and correct it. Say goodbye to that back pain and hello to relief.
What is a Posterior Pelvic Tilt?
A posterior pelvic lift or tilt refers to the condition where the front of your pelvis is lifted and the back drops.
When the glutes tuck under, it causes the upper body to round, and everything starts to tilt like it shouldn’t.
The sacroiliac joints connect your pelvis to your spine. The joints move only slightly, and when they do, the lumbar spine comes along for the ride.
If you have a posterior pelvic tilt, it will cause lordosis (inward curve of the lumbar spine that helps shock absorption through the spine) to decrease.
As a result, the vertebrae in the spine stack straighter on each other. This results in less shock absorption throughout the spine.
That could lead to spine damage. In addition to that, a posterior pelvic tilt leads to poor posture causing back pain, imbalance while walking/running, weak abdominal muscles, tight hamstrings, and shortened tendons in the pelvic region.
Sounds pretty terrible, right? Let’s look at why this happens.
Causes of Posterior Pelvic Tilt
Are you wondering what causes such a painful condition in the body?
The most common cause is lack of movement or a sedentary lifestyle.
In today’s culture, people sit for long periods of time and it causes many health problems.
It’s always essential to get advice, diagnosis, or treatment from a professional if you think you have a posterior pelvic tilt.
Nothing can substitute for professional expertise when it comes to this condition. However, we are here to tell you that you can get some relief from the symptoms.
Correcting a pelvic tilt, anterior or posterior, takes time and effort. Also, depending on how bad the pelvic tilt is will determine if and how it can be corrected.
A severe condition means you will need to start with low-intensity exercises not to aggravate it further.
Once you begin to address the tilt, then you can develop the muscles that have grown weak.
By gaining strength, you will lower your pain levels and have more motion throughout your body.
Exercises that Can Help
There are a few specific exercises that can help you defeat this condition.
Let’s walk through them. See? We are already moving with some walking. Winning!
This is an excellent exercise to get your pelvis back into the proper position.
It’s also easy to perform for anyone, even if your condition is severe and needsresult from beginner exercises.
Lie on your back in the supine position with your knees bent and your feet flat on the floor. Lift your pelvis off the floor, which will push your lower back into the floor.
Hold that position for a few seconds and then lower back down. Make sure you are tilting your hips towards your head and not your feet.
Also, don’t pull your glutes off the floor. That is a bridge instead of a pelvic tilt.
The point of the pelvic tilt is to strengthen the lower back muscles and hamstrings that are weaker because of the tilted pelvis.
Abdominal muscles are also weaker when you have a tilted pelvis.
A great way to strengthen them is with leg raises.
Lie on your back with your legs out straight. Slowly lift your legs toward your head and then lower them back to the floor.
You must keep your lower back on the floor as you raise and lower your legs.
This move engages those core muscles that have suffered from your posterior pelvic tilt.
As they get more powerful, it will contribute to better posture too.
If Superman does this stretch, then we are all about it!
Lying on your belly in a straight line, lift your legs and arms at the same time. Try to hold the position for 20 to 30 seconds and then lower back down.
This exercise works the muscles in your low back and the gluteus maximus.
Since those muscles are connected to your pelvis, it provides more stability for your pelvic area.
This should decrease the pain in your back that is caused by a posterior or anterior pelvic tilt. Use a mat on the floor if it’s more comfortable.
If you suffer from extreme low back pain, consider skipping this exercise until you gain some back strength.
Lunges are an excellent exercise for many reasons. Preventing a posterior or anterior pelvic tilt is just one of them.
Lunges work the hamstrings, gluteus maximus, and quadriceps. This combination exercise works all of the muscles to prevent one from overpowering the others.
For instance, hamstrings that are dominating the quads lead to pelvic tilt issues. The reverse is also true. When all of the muscles work together, they all become powerful together and prevent a pelvic tilt.
To perform this exercise, stand straight with a neutral spine and abdominals tight. Step forward with your right foot and bend your knee at a 90-degree angle down.
Keep the opposite leg behind you and bend until the knee almost touches the floor.
Complete the move by bringing your right leg back together and reverse. Easy enough, right?
A significant muscle like the hamstring needs to be stretched often.
For one, it gets particularly tight when you sit for too long. This will lead to lower back pain.
When the pelvis tilts, the hamstrings become tight and then weak.
One of the best ways to stretch them is to sit on a chair and put one leg in front of you.
Flex your foot with your toes pointed toward the ceiling and tip forward from the hip slightly. You should immediately feel the stretch in the back of your leg.
Make sure you alternate and stretch the other leg as well. It’s possible to do this stretch while standing or on the ground.
Stretches like these will help promote better movement through the lumbar spine too.
Foam Rolling for Pelvic Tilts
If you don’t already have a foam roller, go and buy one immediately.
They are excellent for stretching muscles all over the body. They specifically help with pelvic tilts.
Place the foam roller under your leg by your hamstrings and roll it up to your glutes.
When it feels terrific stretching a particular area, keep it there for a few seconds. Trust us on this one.
All of those muscles in the back of the leg and glutes need excellent stretches when you suffer from pelvic tilts, whether anterior or posterior.
Pelvic Tilts Can Get Better
If you suffer from pelvic tilts, either anterior or posterior, there is a light at the end of the tunnel.
The correct exercises and stretches might be the medical advice diagnosis that brings much-needed relief for you.
Make sure you see a doctor and give them as much personal data as you can about our low back issues or pelvis condition.
If they say you have a pelvic tilt, work on your core, strengthen your back muscles, and increase your movement.
Remember, a sedentary lifestyle can cause many issues, but a basic exercise program might fix most of them. Now go stretch.