Fix Your Anterior Pelvic Tilt with the Right Exercises

Prolonged poor posture can lead to abnormal curvature of the spine at the lower back region. One such condition is called anterior pelvic tilt. As a result of prolonged sitting, the front muscles of the pelvic region get shortened, and the back muscles are over-extended. This causes the pelvis to abnormally bend forward and the hips to bend upwards, which is the characteristic of anterior pelvic tilt.

If left untreated, this abnormal anterior tilting of the pelvis may eventually cause stabbing lower back pain and pain in the pelvic area. It may further lead to imbalances in movement and an increased risk of injury due to muscular imbalances and abnormal pelvic bone placement.

Hence, it is extremely important to seek medical care if you experience conditions related to anterior pelvic tilt. Physiotherapy treatments, especially various targeted exercises, are considered some of the best treatment options for anterior pelvic tilt. These therapies help realign the pelvis and spine back to their correct positions, thereby bringing significant relief from pain and preventing potential injuries.

Anterior Pelvic Tilt: Lower Back Deformity from Poor Posture 

Anterior pelvic tilt (APT) is a condition that is characterised by an abnormal forward tilt of the pelvic bone. The condition develops over time due to various problems with the pelvic muscles, as well as postural issues.

This abnormality in the pelvic bone occurs due to various factors in the lower parts of the body, like:

• Tight front pelvic muscles (or hip flexors)
• Overstretched and weak back, pelvic muscles (or hip extensors) like gluteal and hamstring muscles
• Certain structural abnormalities of the pelvis, like acetabular retroversion

Additionally, anterior pelvic tilt may develop due to poor posture, including:

• Prolonged sitting results in excessive shortening of the front pelvic muscles (hip flexors) and abnormal stretching of the back pelvic muscles (hip extensors).
• Poor posture while sitting and standing.
• Obesity or wearing high heels for a prolonged period of time. Pregnancy is also known to cause anterior pelvic tilt.

Anterior Pelvic Tilt Symptoms

The symptoms of anterior pelvic tilt not only affect the pelvic bone and the spine in the lower back but also cause hamstring injuries. The disruption of the normal range of movements of front- and back pelvic muscles leads to excess pressure on nearby muscle groups. This, in turn, causes various posture and movement-related abnormalities and injuries. 

• Excessive curvature of the spine, or lordosis.
• Abnormal protrusion of the belly, also called anterior pelvic tilt belly, is caused by tightness of the front pelvic muscles. The tautness of these muscles also causes weakening of the core abdominal muscles.
• Back pain is another primary symptom of anterior pelvic tilt. Back pain may be a direct result of deformity in pelvic bone orientation from the forward tilt or the abnormal curvature of the spine (lordosis).
• Non-localised pain in the groin area and pain in the hip joints.
• Sharp pain in the rib cage and pelvis.
• Pain in the back of the leg is caused by overstretched hamstrings, one of the primary muscles in the area. This excess pressure on the hamstrings is caused by weakened glutes making the hamstrings work extra. This can lead to serious hamstring injury in sports people. 

How to Fix Anterior Pelvic Tilt with Exercises

Anterior pelvic tilt is quite common, with nearly 75% of women and 85% of men experiencing various symptoms of the condition. That being said, the obvious question is how to fix anterior pelvic tilt. People who are experiencing the symptoms of anterior pelvic tilt should visit an experienced physiotherapist as soon as possible. 

Physiotherapists are trained and experienced healthcare professionals who diagnose the condition and associated symptoms and provide a complete therapy treatment plan, including exercises. Additionally, physiotherapists may prescribe an anterior pelvic tilt brace to wear around the pelvic area. This flexible brace supports your lower back and helps you maintain a correct pelvic posture. 

The best and most sustainable way to fix the condition is through targeted anterior pelvic tilt exercises. Here, we will discuss a few exercises. Please consult your physiotherapist before including these exercises in your routine.

Half-kneeling hip flexor stretch

You can increase the strength of the hip flexor muscles, which are the different anterior pelvic muscles, by doing this exercise regularly. To perform this stretch follow these steps:

1. Stand straight with palms resting on the side of the waist. 
2. Extend your left leg forward. Begin by lowering your body to a kneeling position until your right knee touches the ground. Your left leg will be bent at 90 degrees.
3. Place a towel under the right knee if that makes it more comfortable on your knee (optional).
4. Engaging the core abdominal muscles and the glutes, thrust the hip till you feel a stretch in the area.
5. Hold the position for 10 seconds. You may repeat it up to 5 times.
6. Switch to the other leg and repeat the steps.
7. Do not forget to keep breathing normally throughout the exercise.

Pelvic Tilt

This exercise strengthens the core muscles, which are much affected by anterior pelvic tilt. The core is lightly engaged with the main muscles worked are the glutes, making it a really focussed exercise for the pelvic area. Follow these steps to do a pelvic tilt:

1. Comfortably lie down with your back on the floor or the mat. 
2. Bend both your knees. Place your hands on the side. 
3. Rest the soles of your foot flat on the mat such that the knees are bent approximately at a right angle. 
4. Keep your abdominal muscles engaged and breathe normally.
5. With the core engaged, tilt the pelvis slightly upwards. Hold this position for 10 seconds.
6. Relax the core muscles, and repeat the pelvic tilt. 
7. You may repeat this 5 times and up to 10 times.

Bridge

Bridge is a popular exercise to strengthen the glutes, abs, and hamstring muscles. Strengthening these muscles would help in returning the pelvic bone to its normal rotation. Follow these simple steps to perform the bridge.

1. Lie on your back on the mat. Place your arms comfortably to the side with your palms down.
2. Keep the legs shoulder-width apart. Bend the knees at 45 degrees and keep your feet firm on the mat. 
3. Pushing at the feet, engage the abdominal core, and tighten your glutes.
4. Lift your pelvis till the upper legs and the upper body are in a straight line.
5. Be careful not to strain your neck or shoulders. 
6. Breathe comfortably as you hold the pose for 2 seconds.
7. Lower your hips to the mat, rest briefly, and repeat the steps up to 5 times.

Donkey kicks

This is another popular exercise to deeply work the abdominal muscles and the glutes. It is important to maintain the balance by keeping the spine straight, core engaged, and weight distributed on all fours. Here’s how to do the donkey kicks:

1. Get on the floor on your hands and knees as in a table-top position.
2. Keep the back parallel to the floor and your head in line with the back. Engage your abdominal muscles and the glutes.
3. Keep the arms shoulder-width apart. Make sure that the arms fall under the shoulders and are straight but not locked at the elbow. 
4. Keep the knees bent at 90 degrees and hip-width apart. Make sure the thighs and knees are under the hips. Keep your toes bent to touch the floor. 
5. Extend the left leg back and out until it is in a straight line with the back. 
6. Hold this position for 2 seconds, and return to the tabletop position. 
7. Repeat the steps with the right leg.
8. Keep your spine and head neutral all the while, and keep breathing normally.
9. This completes 1 set. You may do up to 5 such sets.

Squats

Squats are a complete exercise for the lower body, which includes the glutes, hamstrings of the back of the upper leg, and quadriceps of the anterior thighs. One also needs to engage the core well while doing this exercise, making it a well-rounded exercise for anterior pelvic tilt. 

1. Begin by standing straight and keep your knees softly straight. 
2. Spread your feet a little wider than the width of the shoulders with your toes pointed slightly outwards.
3. Bring your palms clasped lightly together in front of your upper chest, but not touching. 
4. Breathe normally and look straight ahead. Keep your spine straight and the abdominal muscles engaged. 
5. Lower the body pushing back at the hips, as if about to sit till the thighs are roughly parallel to the floor. 
6. Return back to the wide-stance standing position.
7. Repeat the steps for up to 10 times and up to 15 times, depending on your comfort level.

Plank

Plank is another complete exercise that strengthens the abdominal muscles, glutes, hamstrings, and quadriceps. It is important to maintain a correct posture, as instructed below, to reap the benefits of this comprehensive exercise and avoid any injuries or strains. The steps for getting into a plank are:

1. Lie with the belly on the floor. Keep your face down with your forehead resting on the floor. 
2. Place the forearms right beside the shoulders with palms facing down.
3. Engage your core and tighten the glutes. Lift your entire body off the floor by pushing down with your forearms and toes. 
4. Your head, back, and legs should all be in a straight line.
5. Keep your back straight and your core and glutes engaged. Do not sag at the waist, or do not hunch at the shoulders. Continue breathing normally.
6. Hold this position for as long as you can. The goal is to eventually reach up to 60 seconds. 
7. Take a brief rest. Repeat the steps for another plank hold. In the beginning, you may repeat for up to 5 times. 

Foam roller exercises

Foam rollers are a fun and relaxing way to stretch the glutes, hamstrings, and quadriceps. 

One way to incorporate foam rollers for hamstring stretch is as follows:

1. Sit on the mat straight, with legs stretched out ahead of you.
2. Place the foam roller under your glutes. Place the palms on the floor to support your following movement. 
3. Start moving back. This will make the foam roller roll away towards your hamstrings. 
4. Continue rolling back till the foam roller is under your knee. 
5. This will stretch and massage your complete hamstring muscles from the glutes to the knees. 
6. Hold the position for 30 seconds for up to 2 minutes. By that time, you would feel the muscles relaxing.

You may book a free consultation with expert physiotherapists at FlexifyMe to help you in your healing journey towards a healthy and resilient body. 

Conclusion

Anterior pelvic tilt is a condition of the pelvic bones where they get tilted or rotated forward more than their normal position and tilt. This is caused by several posture and body factors like being obese. In turn, these factors make certain pelvic muscles taut and others over-stretched. Over time, these wrongly positioned muscles tilt the pelvis forward, causing anterior pelvic tilt. If left untreated, the condition may aggravate to cause sharp lower back pain and other non-localized pain in the area.

One of the best ways to treat the condition is to undergo physiotherapy with a reputed medical professional. Some of the most effective therapies include exercises and stretches that target the pelvic muscles.  These exercises strengthen these muscles to bring the pelvis to its original normal position and could help you heal from actual or potential pain.