Anterior pelvic tilt is a postural misalignment in which the front of the pelvis drops and the back of the pelvis rises. This creates an excessive arch in the lower back and can cause a number of physical problems such as lower back pain, hip pain, and poor posture.
The pelvis is the bony structure that connects the spine to the legs. It is tilted forward slightly to help support the weight of the upper body and provide balance. However, if the pelvis tilts too far forward, it can cause the lower back to arch excessively, leading to anterior pelvic tilt.
Anterior pelvic tilt is commonly caused by factors such as sitting for long periods of time, poor posture, weak or tight muscles in the hips and thighs, and pregnancy. It can be corrected through exercises that strengthen the muscles of the lower back, hips, and thighs, as well as through posture correction and stretching.
Below are some of the common causes of anterior pelvic tilt:
- Prolonged sitting: Sitting for long periods of time can cause tightness and weakness in the muscles of the hips and thighs, which can contribute to anterior pelvic tilt.
- Poor posture: Slouching or standing with poor posture can also lead to anterior pelvic tilt, as it puts extra stress on the lower back and hips.
- Muscle imbalances: Weakness in the muscles of the lower back and glutes, and tightness in the hip flexors and hamstrings, can cause anterior pelvic tilt.
- Pregnancy: During pregnancy, the growing fetus can cause the pelvis to tilt forward, leading to anterior pelvic tilt.
The signs and symptoms of anterior pelvic tilt can vary depending on the underlying cause. Some common signs and symptoms include:
- Lower back pain: One of the most common symptoms of anterior pelvic tilt is pain in the lower back, particularly in the area around the lumbar spine.
- Hip pain: Anterior pelvic tilt can cause tightness and discomfort in the hips, particularly in the front of the hip joint.
- Poor posture: Anterior pelvic tilt can cause the spine to curve excessively, leading to a hunched or rounded posture.
- Tightness in the hamstrings: Anterior pelvic tilt can cause the hamstrings (the muscles at the back of the thigh) to become tight and inflexible.
- Difficulty standing for long periods: People with anterior pelvic tilt may find it difficult to stand for long periods of time, as it can cause discomfort and pain in the lower back and hips. Difficulty performing certain exercises: Anterior pelvic tilt can affect the body’s alignment during exercises such as squats, lunges, and deadlifts, making them more difficult to perform correctly.
How We Can Help
If you’re looking to further correct your anterior pelvic tilt and/or lower back pain, please enroll into our Bulletproof Your Lower Back Rehab Program!
This 12 week lower back rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the need out of guessing what exercises work for you. Best of all, it only requires 10 – 15 minutes every other day!
Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your anterior pelvic tilt and/or lower back pain!