Anterior pelvic tilt occurs when the pelvis tilts forward from the front, raising the back. This may result in an accentuated curvature of the lower spine, giving the appearance of a more bent back than usual. Regardless of age, gender, or degree of exercise, anyone can experience it. Also, it can develop gradually over time without exhibiting any symptoms. Some may be more prone to it due to heredity and lifestyle choices.
What are the Causes of Anterior Pelvic Tilt?
Listed below are some of causes of anterior pelvic tilt:
- Prolonged sitting or a sedentary lifestyle: Spending excessive time seated can cause constriction of the hip flexor muscles that link the thigh bone to the pelvis and lower back.
- Another contributor can be imbalances or dysfunctions in the abdominal and lower back muscles. These muscles are vital in providing support and stability to the spine and pelvis, but they fail to uphold a neutral pelvis position if they are weak or imbalanced.
- Genetic factors or inherent spinal or pelvic variations also play a part. Specific individuals naturally incline towards anterior pelvic tilt due to their unique genetic composition or structural differences.
What are the Symptoms of Anterior Pelvic Tilt
Some of the most prevalent symptoms are:
- Lower back pain or stiffness: Anterior pelvic tilt can put tension and strain on the discs, joints, and nerves in the lower spine area. This might result in oedema, irritation, and discomfort in this area.
- Changes in gait or posture: The tilt might alter how someone walks or stands. The forward movement of the pelvis may cause the head to overhang the shoulders. This forward head position may cause neck discomfort, headache, and impaired breathing capacity.
- Reduced proprioception or awareness of movement in the pelvic region: Anterior pelvic tilt can alter sensory feedback and synchronisation of pelvic muscles and joints.
How to Correct Anterior Pelvic Tilt?
Some anterior pelvic tilt exercises that will help are as follows:
- Squats are a way to strengthen and develop the muscles in the buttocks (gluteus maximus). The back of the thighs (hamstrings) are important for extending the hip.
- Pelvic tilt is an effective exercise that engages and strengthens the muscles in the abdomen, spine and pelvis, promoting stability.
- For individuals with a tilt, kneeling rear leg raises can be a helpful exercise to both stretch and strengthen the hip flexor muscles, which tend to be tight and shortened in such cases.
- To target the gluteus maximus and hamstrings, you can try incorporating glute bridges into your routine for added benefit.
Additionally, you can use pelvic correction belts and tilt braces. These gadgets might lessen your discomfort and provide your hips and pelvic stability.
Conclusion
If you have anterior pelvic tilt, then incorporate the above-recommended exercises in your routine or use braces to correct your posture and have the overall quality of life. But, before starting any workout or treatment, you should see your doctor if you have a lot of discomfort or swelling.
