Unless you work in the rehabilitation or fitness field, you may not be familiar with anterior pelvic tilt. However, this bothersome postural abnormality is extremely common, and many people maintain anterior pelvic tilt for years without correction (1).
Over time, the anterior pelvic tilt puts pressure on the spine and the muscles surrounding the lower back and abdomen. The characteristic tightness of the hip flexors, combined with the weakness of the abdominals and glutes often leads to serious orthopedic problems.
But fear not! In this post, I’ll give you some of my favorite exercises for correcting anterior pelvic tilt and combating lower back pain.
What is anterior pelvic tilt?
Anterior pelvic tilt is a postural abnormality in which the pelvis rotates or “tilts” forward. As mentioned in the introduction, this problem is caused by the pulling of tight hip flexor and back extensor muscles. Additionally, the problem is often associated with weak abs and hip extensors (such as the glutes).
This issue often leads to reduced range of motion throughout the spine and lower body. Additionally, people with an anterior pelvic tilt may be predisposed to back pain and other problems.
Now, let’s take a look at some exercises that can help correct and prevent this problem.
1. Bridges
As I mentioned in the introduction, gluteal weakness is a key component of anterior pelvic tilt. Therefore, a glute isolation exercise like the brides is the perfect starting point for correcting anterior pelvic tilt.
How to perform
- Start by lying on your back with your feet flat on the floor and your knees bent.
- Press your heels into the ground, lifting your glutes and low back into the air.
- Hold this position for one second, then return to the starting position to complete the rep.
- Complete 10-12 repetitions per set, for 3 sets per session, 1-2 times per day.
2. Planks
Planks are an amazing movement for overall core stability, but they also provide a great stimulus for increasing rectus ab strength (2). This is a key area of ​​weakness involved in anterior pelvic tilt. By strengthening the abs in general, and the rectus abdominis in particular, you are taking a big step towards overcoming this posture problem!
How to perform
- Start by supporting yourself on your forearms and toes with your hips and belly touching the ground.
- Raise yourself so that only your forearms and toes are in contact with the ground.
- Make sure your back is as flat as a plank and hold this position for 30 seconds to a minute.
- Repeat this exercise 1-2 times a day.
3. Low feet
Like planks, leg dips are a great movement to increase abdominal strength. This movement can be difficult for beginners, so feel free to do it slowly and give your body time to adjust to the difficulty of the movement.
How to perform
- Lie on your back with your arms out at your sides.
- Keeping your legs straight, lift your legs and as much of your lower back off the ground as you can.
- Slowly return to the starting position by lowering your legs down, one degree at a time.
- Complete 10-12 reps per set, for 3 sets per session. Repeat 1-2 times a day.
4. Pretzel Stretch
The curl stretch emphasizes both the hip flexors and the piriformis muscles. By hitting both of these major muscle groups at the same time, you’ll increase your mobility and decrease your anterior pelvic tilt. Talk about hitting two birds with one stone!
How to perform
- Lie on your back with your feet on the floor and your knees bent.
- Cross your left leg over your right, pulling it toward your right armpit with your right hand.
- At the same time, grab the right ankle with your left hand, bending your knee.
- Hold this position for 30 seconds, then switch sides. Repeat 4 times per side, once a day.
5. Standing Side Stretch
This exercise is not directly related to anterior pelvic tilt. However, this movement is great for increasing overall hip and core mobility, which is an important aspect of better posture.
How to perform
- Stand with your feet close together.
- Raise your arms above your head and squeeze your fingers together.
- B bend to the right side to keep your arms in line with your torso. Hold the stretch for 30 seconds and repeat 4 times per side. Complete this sequence 1-2 times a day.
conclusion
As always with any exercise program, this will not be a miracle cure for your anterior pelvic tilt or back pain. However, this routine will help set you on a course of healing and better mobility. If you need further guidance or assistance with your orthopedic issues, be sure to speak with a healthcare provider as soon as possible!
The tasks listed
- WH Suits. Clinical Measures of Pelvic Tilt in Physical Therapy. Int J Sports Phys Ther. 2021 Oct 1; 16(5):1366-1375. doi: 10.26603/001c.27978. PMID: 34631258; PMCID: PMC8486407.
- Hsu SL, Oda H, Shirahata S, Watanabe M, Sasaki M. Effects of core strength training on core stability. J Phys Ther Sci. 2018 Aug 30(8):1014-1018. doi: 10.1589/jpts.30.1014. Epub 2018 Jul 24. PMID: 30154592; PMCID: PMC6110226.
