What is an anterior pelvic tilt?
Having a prominent arch in the lower back is known as the lower crossed syndrome, which is better known as anterior pelvic tilt. This has resulted from a posture where hips are pushed back out while the stomach forward.
Usually, people who have an anterior pelvic tilt experience the symptoms like tightness and pain on the lower back, tight hamstrings, knee hyperextension, and low glute activation.
What causes it?
Many factors can trigger an anterior pelvic tilt. This include:
- Lack of exercise, sports, or any physical activity.
- Wrong usage of technique when working out such as extreme arching of the lower back during deadlift or squat.
- Foot pronation.
- Sitting for a long period of time having a poor posture.
- Imbalance strength training resulting in muscle imbalances.
- Inherit bone structure of the pelvis.
In spite of these triggering factors, the usual cause of anterior pelvic tilt in our days is the long periods of sitting with the wrong posture. That is sitting in an anteriorly pelvic tilted position.
You might not wonder. Many of the contemporary jobs require sitting in front of a computer and many do not observe the way he or she sits, moreover the time he or she is on that position.
Nevertheless, experts noted that a slight anterior pelvic tilt is typical. It has been shown by research that healthy males and females display a slight anterior pelvic tilt.
However, most people with a prominent arch lower back and lift weights are the most people prone to develop an anterior pelvic tilt. The weights lifted by this person can add stress and pressure to the lower back resulting for a lower back tightness in the long run. Thus, it will prevent a person from lifting a heavy object.
In this case, there are some tips that a patient can follow to correct a tilted anterior pelvis.
A few knowledge for anterior pelvic tilt correction
Researchers specified that anterior pelvic tilt resulted from the unbalance activities of muscles around the pelvic area. Some muscles have gradually become overactive (e.g. erector spinae and hip flexors) while some underactive (e.g. glutes and abdominals).
To crack for a solution out of this knowledge, two tips were suggested by the experts that a patient must do and it is:
- To strengthen the underactive muscles. Abdominals and glutes are the focus to be strengthened but the kind of exercise should be taken into consideration.
- To stretch the overactive muscles. The tight muscles in the erector spinae, hip flexors, and even hamstrings are the result of a forward tilted pelvis. So, in stretching the overactive muscles, the focus should be the hip flexors. Stretching the other overactive muscles do harm than good most of the times.
Correcting the anterior pelvic tilt
To correct an anterior pelvic tilt, a patient should first learn how to tilt the pelvis posteriorly; else the body will cheat during the exercises. Two of the suggested training are below:
Lying Pelvic Tilts
- Stretch your back flat on the ground while your knees are up.
- If you notice a space between your lower back and the ground, this position is called the anterior pelvic tilt.
- To turn this position to the posterior pelvic tilt, squeeze your glutes and tilt your pelvis until your lower back reach the ground.
- Do the position of anterior and posterior pelvic tilt for about 10 repetitions so you’ll get comfortable with the pelvis tilt.
Standing Pelvic Tilts
To do the same exercise while standing, follow these instructions:
- You’ll notice that you are naturally standing in an anterior pelvic tilt position as you stand relaxed. The feet should be shoulder width apart.
- As you notice it, go into the posterior pelvic tilt by squeezing the glutes.
- Go back and forth in the two positions for about 10 repetition.
After learning how to posteriorly tilt your pelvis, you are ready for abdominals and glutes strength exercises. What you have learned above should be applied in these training.
Bodyweight Hip Thrusts
This exercise strengthens the glutes while building up weight to the hip thrusts. Remember that you have to do this exercise correctly.
- You have to find a table or a bench where you can lie your shoulders (and shoulders only) flat. You shoulder blades should be on the bench, your hips parallel to it, while the shins vertical to the hips. It should be like you can draw a straight horizontal line from the head to the knee.
- If you are in the right position, of squeezing the glutes, you will feel the muscles contracting.
If the first exercise targets the glute, this second one focuses on strengthening the muscles in the abdominals.
Many abs exercises are advertised here and there, but in correcting the anterior pelvic tilt, you have to lessen the participation of the hip flexor since they are tight. RKC plank is one of the best abs exercises that do not involve hip flexor much. You might think that it is the standard plank exercise but it is not. It is much helpful for those who have the anterior pelvic tilt.
To properly execute it, follow the following steps:
- Do the standard plank set up but make your feet wider apart than you the typical one, and your hands interlocked as if you are praying.
- Pull your belly button toward your spine.
- Hold the plank as you squeeze your glutes and keep them contracted.
- Hold the plank position without arching your back for as long as you can.
Now that you are armed with exercises to strengthen the glutes and abdominals, we’ll proceed in the hip flexors stretches.
One of your hip flexors is called the psoas muscle. In this exercise, you will do a lunge stretch specifically for that muscle. Here are the steps to perform it:
- Kneel on a mat or anything that your knee will be comfortable with, pull one knee forward so that you’ll be in a lunge position.
- Imagine that you are drawing your belly button toward your spine to contract your abdominals. This step should let you experience a deep stretch in the front of your back leg.
- If you want a deeper stretch, remain in your posterior pelvic tilt position as you lean forward.
- By rotating your upper body to the contrary side, this will bring you a much deeper stretch.
- Hold each side of the position for 10 deep breaths before your release.