Causes of Anterior Pelvic Tilt: How to Fix it

Many people do not pay enough attention to their posture and this often leads to chronic pains in different parts of your body. The causes of anterior pelvic tilt may be wide but the most common issue found in people with incorrect posture is the anterior pelvic tilt. Your pelvis is responsible for maintaining your posture. Just simply place your hands on your hips like when you are tired in the middle of a game. Yup! Did you feel that bony part, If this is not pointed forwards then you’ve got a tilt in its position. If it’s pointing down towards the ground, it is called Anterior Pelvic Tilt.

Your hip and pelvis are the junctions for your upper and lower body. If you are having an anterior pelvic tilt, you can observe your butt sticking out and your belly bursting front. This can lead to many issues apart from posture imbalance.

  • A significant drop in your athletic performance
  • Limited movement in your spine
  • Increased pressure on your vertebrae discs.
  • Chronic pain in your knees, hips, lower back, and ankles

Causes of Anterior Pelvic Tilt

There are different causes of anterior pelvic tilt but the most common of all are:

  1. Improper Sitting Posture

We are spending more time sitting and mostly staring at the screen whether at work or browsing and spending time scrolling on social media. This digital world has transformed our active lifestyle into sedentary.

We are built to move! We have evolved to work and engage physically rather than sitting. Let’s admit it! We don’t just sit and stare at the screen, we pretty much sit in a posture that seems like we want to submerge into the screen. Haha! What I mean is we sit with a forward inclination to read and watch on screen. This will rotate our hips to the forward when this continues for long periods, generally, this leads to being one of the causes of anterior pelvic tilt.

  1. Obesity / Pregnancy

These two stages can bring a huge shift in your body weight which your hips struggle to balance. Your hips and glutes compensate for the extra weight in your belly and this leads to one of the causes of anterior pelvic tilt. You can do this 20 minute treadmill workout to just bring your bodyweight to its best.

  1. Weak Glutes

Your glutes are the primary muscle group that supports your hip flexors and joints. When these are weak, the hip is out of place and cannot provide enough support for your body to hold the correct posture. This can also be seen with people dealing with the condition of steatopygia.

  1. Strength Imbalance

When your lower body doesn’t have enough strength to support your hips along with your entire body, this creates an imbalance with your upper body and mostly with your core muscles. This will create weakness again in your glutes along with abdominal muscles which in turn will weaken the mobility of the hip joint.

How to Spot Anterior Pelvic Tilt?

Well, I am going to give 2-key ways you can spot this tilt in your pelvis. Try them and you can observe them.

  1. Arch in your lower back

Go in front of a mirror or ask your buddy to observe the arch on your lower back. In general, there is a little arch which is fine. But people who are dealing with Anterior Pelvic Tilt will have an exaggerated arch that over-extends your lumbar spine and gluteal muscles which can also get tight. You can also see a lot of tightness in your lower back and hamstrings as well.

  1. Thomas Test

This test can pretty much find weakness if there is any, around your pelvis.

  • Lay your back on a table with your legs hanging off the table at your knees.
  • Pull with either one of your legs close to your chest, you can use your hands to hold and bring your knee much closer.
  • If your resting leg is moving or lifted or tilting, then it is very clear that your pelvis is imbalanced.

NOTE: Do this with both of your legs.

How to Fix Anterior Pelvic Tilt – Workouts

Perform these workouts for at least 3 sets of 10 reps. Maintain proper form in each rep, finishing a workout with poor form might make you feel accomplished but it will badly affect you in the long run with cramps, sprains, and injuries.

These workouts will bring a noticeable difference in your body structure if done properly and consistently.

Glute Bridge

  • Lay your back on the floor with your back and bend your knees.
  • Now, squeeze your butt and then lift your hips by pushing your feet to the floor.
  • Bring your hips high enough until your torso is in a straight line.
  • Hold in this position for at least 3-5 seconds and then bring down your body to the initial position in a controlled manner.

This workout targets glutes primarily and also develops strength in your lower back. If you can feel pain or cramps in your hamstrings, this is because of your weak glutes.

Donkey Kicks

  • Drop your body onto the floor in a stable position with your arms and knees as legs of the table.
  • Lift either one of your legs to make it parallel to the ground and bring it down to a normal position.
  • Repeat this movement for 10 reps in each of the 3 sets. It is very important to bring your attention to your gluteal muscles. This mind-muscle connection will re-establish gluteal patterns and activate your glutes.

Most Effective Version focusing glutes alone

While lifting your leg, instead of keeping it straight bend your knee. This will take your hamstrings out of work and isolate glutes. 

Plank

  • Base your entire body on your elbows and feet. Stay hold in this position for at least 30 seconds as a beginner and you can actually extend this time up to minutes but increase it gradually.
  • Maintaining a good form is essential to reap benefits from this exercise. Keep your entire body in a straight line.
  • Don’t drop your hips and definitely don’t stick your butt out. Keep everything aligned and stable.
  • One important thing to focus which everybody forgets is breathing. Some hold their breath and some breath intensely. Maintain a steady pace of breath and this will be enough.

This will work on your core muscles including abs and lower back along with glutes as well. This will work effectively on getting rid of anterior pelvic tilt.

Squats

This exercise works all your lower body muscles which are hamstrings, glutes, and quads.

  • Stand up with your feet placed shoulder-width apart. Now squat which means to drop into a sitting position until your hip reaches your knee level.
  • Now, bring it back by pressing your feet to the ground. All this motion up and down must be in a controlled manner.

Conclusion

Leaving your incorrect posture untreated will lead to a lot of health issues. In the long run, it can cause weakness in your lower back, lumbar spine, hamstrings, and glutes. This can inhibit any mind-muscle connection and bring a kind of numbness in these regions.

Perform these exercises regularly and this can reactivate your muscles and bring your body to normal posture.