Anterior Pelvic Tilt - What Is it and How To Fix It

Anterior pelvic tilt is a change in posture that happens when the front of the pelvis rotates forward, and the back of the pelvis rises.

It is often visible in a person as it gives the lower back an exaggerated arch and makes the buttocks stick out.

The Anterior pelvic tilts occurs when muscle imbalances in the lower half of the body develop as a result of overuse in a standing or a sedentary environment for example, sitting at a desk, which creates a combination of weak and tight muscles that pulls the pelvis forward. 

Tight, overactive muscles that may contribute include:

• The quadriceps group, which are the muscles located at the front of the thigh.
• The hip flexors - these muscles move the pelvis and flex the hips. 
• The Adductor group, also known as the groin muscles, located on the inside of the upper leg. 

Weak, underactive muscles that can cause this condition include:

• The gluteus group, which are located in and around the buttocks.
• The hamstring group, which are the muscles located at the back of the thigh
• The rectus abdominis and internal external obliques, also known as the abdominals muscles.

How to fix Anterior pelvic tilt?

If you google how to fix anterior pelvic tilt you will get several different answers. Though, commonly it is believed that doing back strengthening workouts like the superman, the deadlift or back extension exercises will fix it, but it is highly possible that this will further exaggerate the curve and put more pressure on the lower back. 

To fix the anterior pelvic tilt, one must improve flexibility in the hips and open the front of the body by strengthening the core and the front of the thighs. One particular muscle that is often overseen, yet it is of significant important is the transverse Abdominis. A good exercise for this muscle is the toe tap exercise. This exercise is excellent for good overall core and pelvic floor muscle engagement, which is great for those who struggle with balance, especially on uneven surfaces and those that have poor bladder control. We have an excellent video demonstrating this exercise on our back to health wellness instagram page, so check it out! 

Final thoughts-

The real and permanent way to correct an anterior pelvic tilt includes daily awareness of your posture as you walk, run and exercise. It is very easy to forget what your body is doing as you get lost in your routine.

Pay attention to the position of you back as you walk, run and lift weights, being careful to not over extend the lower back.

*Always Remember, open the front of your body and the extra pressure loading your back will be taken away.