Wednesday, November 25, 2009

5 Simple Exercises for Correcting Anterior Pelvic Tilt

Anterior pelvic tilt
A model performing a variation of the lower back stretch. (Photo by TerenceKearns.com)

Anterior pelvic tilt may sound like some horrible bone disease, but it's actually a fairly common problem with posture. In fact, according to some fitness people and gym teachers, it may even be the most common postural deviation.

What is anterior pelvic tilt?

In anatomical terms, "anterior" refers to the "front" side of the body (the side your face is on), and "pelvic tilt" means that the pelvis is tilted to one side. In this case, the tilt is towards the front, like in the image below:


Anterior pelvic tilt
As you can see, the spine is naturally slightly curved, but in anterior pelvic tilt the curve is excessive compared to a neutral posture. According to some physiotherapists, a desirable tilt is 0-5 degrees in men and 7-10 degrees in women. You can estimate your tilt by standing with your back against the wall and measuring how much space is between your lower back and the wall. If you can fit one hand in there you're fine. If you can fit a couple of wine bottles you're in trouble.

But what exactly is the problem with the anterior pelvic tilt? Well, for one thing, it doesn't make your posture look very good – at least not if you're a guy. If you're a woman, you may be able to pull it off. An arched back is considered a feminine trait, after all. Still, there's no need to go overboard, because the second reason to avoid (excessive) anterior pelvic tilt is that it causes lower back pain, especially with old age. Besides, a protruding belly doesn't look good on anyone.

Identifying the muscles that need fixing

There are several good articles out there with intricate anatomical descriptions of the interplay between muscles related to pelvic tilt, so I'll skip the details here and just give a brief overview. The gist is that not using certain muscles eventually causes other muscles to overcompensate, which leads to some muscles becoming lengthened and weak and other muscles short and stiff.
Here's a list of things that typically lead to anterior pelvic tilt (or characteristics of anterior pelvic tilt; it's difficult to say what causes what):
  • Lengthened (weak) hamstrings
  • Lengthened (weak) abdominals
  • Lengthened (weak) glutes
  • Shortened (tight) erector spinae
  • Shortened (tight) hip flexors
Hamstrings are the long thick muscles on the back of your legs that flex the knee and extend the hip. Abdominals are the muscles around the torso. While the outermost muscle (rectus abdominus) is responsible for that six-pack look, it's the deeper muscles that have the biggest effect on posture. Glutes are simply the butt muscles.

The erector spinae (or spinal erectors) is a group of muscles in the back that supports the spine. Finally, hip flexors are a group of muscles near the pelvis that move the hip forward during walking and running.


Exercises for correcting anterior pelvic tilt

To fix the problem and bring the pelvic tilt back to normal levels, a set of exercises that target these issues is needed. In essence, we need to do two things:
  1. Make the hamstrings, deeper abdominals and glutes stronger
  2. Stretch the spinal erectors and hip flexors
There are numerous exercises that can be done to achieve these ends, and quite possibly the most effective ones are those that also involve weights and gym equipment. However, there are also exercises that you can do at home using only your body weight. It's these exercises we'll be looking at next.

Exercise 1: Glute bridge

This exercise, also known as supine hip extension or pelvic lift, strengthens both the glutes and the hamstrings. Here's the basic way to do it:


One variation of the exercise is to straighten one leg so that only one foot is on the ground, hold for a while and then do the same with the other leg.

Exercise 2: Front and side plank

Plank exercises are good for making the abdominal muscles stronger. In contrast to sit-ups, which mainly affect the superficial muscles, planks target the deeper muscles. In addition to the usual front plank where both feet and elbows are on the ground, you can do side planks:


This exercise can also be made more difficult by lifting one of the legs up and holding for at least 30 seconds.

Exercise 3: Lunge stretch

The lunge stretch exercise stretches the hip flexors. It's also called by various other names like hip flexor lunge, lunging hip flexor stretch, psoas stretch, etc. Depending on who you ask, you may get a different answer as to how to perform the exercise, but here's one way:


This exercise can also be done as a forward lunge, in which you begin from a standing position and then lunge forward and drop your hips towards the floor. Performed this way, you'll target glutes and hamstrings more than the hip flexors, unless you also do the stretch.

Exercise 4: Lower back stretch

The lower back stretch is an exercise that stretches the erector spinae. It's also known as all fours back stretch, back arch stretch, cat pose stretch, and various other names. Here's how to do it:


You can alternate between the two arches as seen in the video, but keep in mind that it's the upward arch that stretches the erector spinae.

Exercise 5: Supine pelvic tilt

Finally, here's an exercise imitating what you want to happen through all your hard work. Like planks, the supine pelvic tilt mainly targets the deeper abdominal muscles. Here's a good example of how to do it (nevermind the Swedish subtitles):


The exercise itself is very subtle, but it gives a good idea of what you're trying to achieve. You can alternate between short reps and holding the tilt for a longer period.

Summary and my experiment

The muscles that are required to maintain a natural posture don't get enough exercise during daily routines, especially if you work at a desk job. This causes some muscles to weaken and others to compensate. As a result, the pelvis tilts forward, which in turn results in a postural problem known as anterior pelvic tilt. Many people have some degree of (excessive) anterior pelvic tilt, whether or not they realize it.

There are several exercises that can be performed to train the muscles that are weakened (hamstrings, deeper abdominals and glutes) and stretch the ones that are overcompensating (hip flexors and the erector spinae). You may get better and faster results by combining many different exercises, but the ones shown here will get you started.

Personally, I recognize my posture from the first picture showing excessive anterior pelvic tilt. I also have occasional problems with pain in the lower back. Until now, I haven't really known what the precise issue with my posture was, but thankfully, I was pointed in the right direction by some members of the imminst.org forums.

So for my newest human experiment, I'll be doing these exercises (and possibly others as I discover them) at least three times a week and seeing whether I can fix my anterior pelvic tilt. Meanwhile, if you have suggestions for other and/or better exercises, please drop a comment and share them!

For more information on exercise and health, see these posts:

L-Carnitine, Exercise Performance & Oxidative Stress
Green Tea Extract Increases Insulin Sensitivity & Fat Burning during Exercise
Green Tea Extract Enhances Abdominal Fat Loss from Exercise
Coenzyme Q10, Exercise and Oxidative Stress



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61 kommenttia:

Josh November 28, 2009 at 7:12 PM  

I have the problem and have researched it a lot, but unfortunately haven't done the stretches enough.
One pretty comprehensive source is this 5 part series
http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/neanderthal_no_more_part_i

JLL November 30, 2009 at 10:39 AM  

@Josh,

Yeah, I read the series while doing research for this post. Good article.

danh December 1, 2009 at 11:29 AM  

this is great, I just stumbled on this from immnst.org fro the diet/fat subforum, but I needed help in this area too. I'll try it out too. Please let me know how it goes

MCT December 2, 2009 at 7:05 AM  

Another useful, practical post. Your blog deserves more popularity than it has.

Anonymous January 5, 2010 at 6:52 AM  

You might find the Egoscue Method of use to address this issue. Some of the guys on a Tai Chi forum were discussing it. (Note to self: need to check that book out from the library again).

Jacey February 15, 2010 at 12:08 AM  

You need to do 2 things. First is to strengthen the muscles transversus abdominus, and the obliques, avoiding any strain on rectus abdominus.

Second working solution is to do the "Hara exercise" as it is done i martial arts - pull up/in the anus and pelvic muscles and hold for 5 secs, relax and do again for as long as you like. Always pull in anus and the pelvic muscles when exercising the abs - more info: http://gunghojapanese.blogspot.com/2006/01/article-regarding-training-your.html

JLL February 15, 2010 at 9:43 AM  

@Jacey,

Thanks, I'll look into that.

- JLL

Jacey February 15, 2010 at 5:53 PM  

You may enjoy this book: http://www.capris.no/product.aspx?isbn=189681722X

It is rather cheap too.

It is way better than the Egoscue method, and Michael Colgan's The New Power Programs also includes working info about how to really exercise the core muscles so as to set the pelvis straight in its natural position. I once had the same problem as you because I used outdated situps exercises which stressed the psoas, but after I changed my focus to the "corset" muscles my pelvis straightened and my back problems disappeared.

Jacey February 15, 2010 at 8:12 PM  

Ps

You may or may not agree with the chinese and ayurvedic view on pelvic tilt/lower back pain that advices on strengthening the kidneys/kidney yang.

Most herbs suggested for the kidneys are tonics, and most are also categorized as adaptogens in modern herbal science.

Herbs that strengthens the kidneys/kidney energy according to chinese and ayurvedic medicine are f.ex withania somnifera (which you already use), tribulus terrestris, epimedium species (horny goat weed),schisandra chinensis, lycium barbarum & chinense, polygonum multiflorum and gynostemma pentaphyllum, etc.

Tom August 7, 2010 at 4:55 PM  

How long does it take to see some improvements. I mean, how long does it take approximately to fix it if the exercises is done properly??

Anonymous August 9, 2010 at 7:21 PM  

Huh? I can't speak for men on the best posture, but for women, the Anterior Pelvic Tilt is the preferable and more natural posture for pelvic floor stability.

Our industrialized society's preference for a straighter female posture (flattened back, tummy & butt tucked-in) creates problems for many women, and is contributing to growing rates of pelvic floor dysfunction at ever earlier ages, because the natural anterior pelvic tilt provides support for the pelvic organs and the neutral pelvic posture doesn't. Women in non-industrialized cultures have posture with anterior tilt because that's a more natural posture ( National Geographic is full of photos of women with anterior pelvic tilt posture clearly evident). It has taken me a long time to "unlearn" the neutral posture that was encourages during my youth and to develop my own anterior pelvic tilt, but I can assure you maintaining anterior tilt in the pelvis provides much relief from the symptoms of pelvic prolapse and probably prevents or reduces pelvic floor dysfunction in the first place. With this knowledge and with practice, I've been able to avoid pelvic "repair" surgery, which too often fails and creates new problems.

Christine Kent, a nurse with anthropology training and a prolapse condition caused by bladder surgery, has written an excellent book with information on pelvic prolapse and beneficial exercises, Saving the Whole Woman, Natural Alternatives to Surgery for Pelvic Organ Prolapse and Urinary Incontinence. She also has created an excellent website with informative articles and a supportive community.

www dot whole woman dot com.

JLL August 10, 2010 at 10:24 AM  

@Tom,

I don't know -- I guess it depends on how often you do the exercises and how bad your problem is. I'm seeing some improvements after a few months (although I've made some changes to the routine) but my back is still not problem-free.

- JLL

JLL August 10, 2010 at 10:52 AM  

@Anonymous,

I don't think the preference is for a straighter back in women anymore. Look at any men's magazine and you'll see what I mean. Also, I'm not suggesting a completely straight back is desirable, just that excess tilt is bad. It's difficult to imagine that exercises which strengthen the core muscles (and consequently lead to a more neutral anterior pelvic tilt) would be bad for health.

Looking at pictures of Masai, who are supposed to have good posture, I don't see the kind of excess anterior pelvic tilt I was talking about in this post. A natural curve, yes, but still not an exaggerated S-shape. It seems to me that the common posture among hunter-gatherers is more of a J-shape than a distinct S-shape.

Can you provide pictures of the kind of posture you're talking about? I don't have a subscription to Natural Geographic, but would be interested in seeing what you mean.

- JLL

JLL August 10, 2010 at 10:58 AM  

And also, I'm just speculating here, but perhaps there is some difference in what constitutes a natural posture for men and women, due to the fact that women are the ones carrying babies inside them?

Jared October 3, 2010 at 2:21 AM  

There are differences in men and women inherently anatomically. Women should naturally have a fair amount of more anterior pelvic tilt than men. This has been studied and proven, and not recently. Men should have between zero and a few degree's of anterior PT,.. women, OTOH, are considered normal with 5 to 8 degree's of APT. So while men can do just fine with none, women can be pain free with 8 or so. Which is quite the difference. This makes sense due to the difference in muscle mass, use, and even differences in the pelvic structure between men and women. Those comments on 'prefering' APT are ridiculous -- just because one see's APT abroad in non developed areas doesn't mean it is the preferred posture. Also many people have APT with no symptoms,.. though many will have APT for YEARS symptom free, even their whole lives until they get into their late 20's or so before their backs start to experience pain from the APT break down of the frame.. with the tightening, weakness, and pressure unequally on the vertebra. If postural related pain is caught before say age 40 or so it generally can be eliminated with diligent exercise/stretching/posture work over months and months -- then maintaining. Obviously after 50-60yrs of age enough damage has usually been done to be unable to fully take away all pain,.. but it is STILL possible to alleviate a SIGNIFICANT portion of pain related to the tilt,sitting and so forth.. It is done every single day, and anyone familiar with this who works with those in pain will tell you such. The problem is most people don't see the connection, and even if they are informed they do not do the necessary work for long enough or at all to allow the body to adjust. It took many years to develop the tilt, .. it takes quite a while to alleviate it. With pain associated, likewise it will take a while to alleviate this as well. Sometimes the pain is aggravated initially which turns people off. The pain is often exaggerated , exacerbated in the lower and upper (with APT and Kyphosis/rounded shoulder/protracted shoulder girdle, forward head, etc..) in the muscles due to the shortening. IE: Short, weak lower back erectors.. being stretched with glute flexion and abdominal flexion causing muscle and tendon pain on either side of the erector from mid back to upper pelvis.

Nonetheless it is proven, and works if you work it.

Those who don't believe can simply suffer the consequences if they come around, and if not -- great. No one forces this information on anyone, it is just there if you want to be pro-active or need to alleviate pain.

Anonymous March 8, 2011 at 9:29 PM  

Sport is always good. but how about treating it by addressing the origin of the problem? it is caused not by sitting at a PC but actually by years and years of not chewing food properly and eating too fast, which damages the intestinal tract. The body adopts strange postures as a defence mechanism. The way to cure this is through a Mayr treatment: http://www.mayr-gesellschaft.com/FXMayrGesellschaft/FXMG_Ganzheitliche_Diagnostik.htm

Ulrik F. Thyve October 11, 2011 at 6:36 PM  

The subtitles are norwegian goddamnit ;)


nice writeup.

Ron Lavine, D.C. January 3, 2012 at 3:36 AM  

I appreciate your article on anterior pelvic tilt. I believe there's some question as to whether a "static" postural distortion can accurately be assessed and if it needs to be corrected.

But the exercises you've suggested at least are good ones - no crunches for instance!

Sweeney February 14, 2012 at 7:38 AM  

How'd it end up working out for you?

Helena February 23, 2012 at 12:07 AM  

Is it ok to do these 5 exersices twice a day? (morning and evening?)

How long before I see some improvement? I'm a girl and it's getting me down alot to have a huge bum and huge abdomen!

Helena February 27, 2012 at 12:21 PM  

How long would it take to correct a pelvic tilt like this: http://www.flickr.com/photos/75099413@N06/6788506968/

If I do these 5 exersices twice daily?

JLL March 10, 2012 at 5:44 PM  

@Helena,

First off, your pelvic tilt doesn't look too bad to me, since your stomach isn't protruding out. Second, I'm no longer sure that the exercises in this post are an efficient way of affecting pelvic tilt -- they are accepted as something of a universal truth, but the more I read about pelvic tilt studies, the more skeptical I am.

More on this later,

- JLL

JLL March 10, 2012 at 6:04 PM  

@Sweeney,

It didn't, really. I'm beginning to think it's more about genetics and posture than any specific exercises. I have a couple of posts on pelvic tilt on a new niche site I'm trying out, see for example this:

http://www.pelvic-tilt.com/2011/06/improving-anterior-pelvic-tilt-by.html

All in all, it seems like the literature on pelvic tilt doesn't support the idea that strengthening certain muscle groups actually affects the degree of pelvic tilt.

- JLL

Jeepers March 18, 2012 at 6:27 AM  

A year and a half later... On second thoughts, those exercises are probably useless for correcting anterior pelvic tilt.

The flip-flop science circus rolls on.

JLL March 18, 2012 at 12:59 PM  

@Jeepers,

Well, what is better, to stubbornly stick to an idea you think is wrong, or to admit that it's wrong and try to look for the right answer? If you're looking for a blog with fanatical "knowledge" about everything, look elsewhere.

- JLL

Unknown March 18, 2012 at 1:36 PM  

I find the exercises useful and good tools to help correct pelvic thrust. Most beneficial advise though is to "always" lightly engage the abs and push lower spine backwards gently. Once yoiu have this locked into your thoughts it becomes second nature.

Anthony Grescavage March 27, 2012 at 9:17 PM  

I suffered from anterior pelvic tilt for years, and I do mean suffered. I had almost constant lower back pain and my lower back muscles were always tired. I fixed the issue in a month by doing Olympic style squats and stretches.



Olympic squats are barbell squats where you squat very deep, typically at least parallel. Even when using relatively light weight, squatting like this strengthens all the right muscles (abs, quads, glutes, etc) while increasing flexibility in all the right muscles (hams, hip flexors, lower back).

The primary stretch I use is something I have only seen referred to as the squat stretch. Initially, I could barely do them at all. After only four weeks, I can now do them with my feet almost at 180 degrees and my butt almost sitting on my ankles.

All of this has helped me tremendously, so I hope someone else finds it useful.

Anonymous April 23, 2012 at 11:53 PM  

I need someone who is intelligent, knowledgeable and also uses common sense. I do not want drugs to get through this--I want to find the source, get it cured and get back to a normal active life!!! THIS IS A CHALLENGE. I DARE SOMEONE TO BE ABLE TO PUT THIS ALL TOGETHER AND FIX ME!!!
I have anterior pelvic tilt. I have bi-lateral pars fractures. I have herniated dics at L3, 4, 5 and S1. I have sciatica. I can only sit on a board. I have had chiro adjustments, massage therapy, pars injections, and S1 injections. My pelvis aches. I have major nerve pain going all the way into my ribs. My leg stings to my great left toe. I do stretches, lunges to loosen my hip flexors, my glutes are almost inactive though I exercise and walk regularly even with leg weights. I just sat in a salon chair to get my hair trimmed which has not been done in Quite a while and it caused almost immediate pain in my pelvic region which then radiated into my left leg and right now I am miserable as I did not bring in my "butt board." PLEASE---SOMEONE HELP ME???!!!

Anonymous May 4, 2012 at 2:00 AM  

BWHAHAHAHAHAHAHA AT ABOVE POST

Marc May 13, 2012 at 7:59 PM  

JLL:

Any update then on exercises that have shown to correct this anterior pelvic tilt then? I noticed your niche website doesn't offer much in the way of actually identifying exercises that work!

Cheers and thanks for your interest in this

Marc

JLL May 14, 2012 at 10:38 AM  

@Marc,

No, I haven't seen any studies showing that exercises work for fixing it. One thing I'm still trying to find more information on is correct posture and whether adjusting it consciously actually affects pelvic tilt. But again, there's little hard science on that subject too.

- JLL

Ben June 21, 2012 at 9:32 PM  

Try the couch stretch. I found that the hip flexors were the single greatest culprit for me, a guy who spends most of the time sitting. I got the couch stretch from www.mobilitywod.com, though I'm sure he didn't come up with it. I fix my hip flexors and everything else fell in to place.

Ben June 21, 2012 at 9:33 PM  

Try the couch stretch. I found that the hip flexors were the single greatest culprit for me, a guy who spends most of the time sitting. I got the couch stretch from www.mobilitywod.com, though I'm sure he didn't come up with it. I fix my hip flexors and everything else fell in to place.

James July 24, 2012 at 7:03 AM  

Hi JLL,

Any updates? I think it is possible to correct anterior pelvic tilt but you're right that there hasn't been much research done. It's not a subject that would generate a lot of funding.

I'm going to try working on fixing my own tilt, but I will probably choose a more aggressive hip flexor stretch like the couch stretch that someone above mentioned, posterior pelvic tilting in standing instead of lying, a leg lowering abdominal exercise while maintaining pelvic tilt, and maybe deep squatting like someone also mentioned.

Health News July 26, 2012 at 3:42 PM  

Very Useful Video and article for me. I'll follow your guidance.. Thanks for the kind information...

Anonymous July 29, 2012 at 2:24 AM  

Posture comes from the brain.

It's like botox. Sure, you can have botox but you could also decide to stop moving your forhead.
Now, I like animated people and I don't get why anyone would want botox, but surely it's cheaper to let the brain order the body to keep still, if that's what you want, an expressionless face.

I myself never move my forhead because I never felt that I wanted to and if it started twitching I'd use brain power. No exercise to relax,just asimple command like you normally control your body to do/not do things.

With posture and abdominal muscles it's the same. Just decide that you don't like walking around like an animal. Think that you are human and you walk upright and decide to use abs while walking.

I used to ride horses growing up so I had an advantage because good posture was taught to me and it became my natural mode also when not riding.
Now I spend lots of time with my computer, drawing and other activities that made me slouch.

I started walking like a human again, just forced myself to walk upright. First it felt like I had to do some exercises but I just kept walking like a human and after a while I became one again.

Good luck with your postures everyone and thanks for this blog!

Anonymous July 30, 2012 at 1:17 PM  

My brethren, hear me. Sure you can stretch and strengthen with every exercise under the sun, or you can do the single greatest exercise in fixing any pelvic tilt (anterior or posterior) or postural deformity, standing.

How does this problem develop? excess sitting. What human action targets and strengthens all the lacking muscles and erectors named in this article,and countless others, as we are told to do by the numerous internet experts? You got it, standing.

It's simple really. Get a standing desk, sit less, and all will follow. You will naturally be more active, leading to weight loss, muscle gain and of course the holy grail, good posture! I had excessive lordosis (and as a result, kyphosis) only 3 or 4 months ago, but that is all long gone. All because I made it my duty to sit no more than 1 hour a day. As a result I feel healthy, strong and full of life!

Yes, it really is that simple. No amount of exercise routines or stretches will help you correct your posture if you go to work and sit for 6 hours a day, or slouch over the computer/watch T.V equally as long! STAND! STAND FOR BETTER POSTURE, AND A BETTER LIFE! Sorry if this seems overbearing, but it is the single greatest exercise in the history of man. The squat is merely an adaptation of standing, is it not? The deadlift? Come on, it's there for all to see.

Thus I depart unto you, my posturally lacking brethren, the knowledge with which I wish had been imparted unto me before I stretched and strengthened every erector and muscle in my body for neigh on a year to no avail... STAND!

Anonymous August 2, 2012 at 3:05 PM  

@Anonymous above me: Your post is interesting, I thought the same for a while. I'm sitting nearly the whole day, except when I sleep or when I do sports and I suffer from an anterior pelvic tilt. My kyphosis and lordosis degrees are really high and also my head is salient, my neck crooked and my shoulders always feel uncomfortable when I'm standing. I thought all the time, that exercises won't help you really much, if you do not change the way you life. But I really can't imagine, that ONLY standing could help you, because if you stand, you aren't in a correct posture. Can you please tell me more about it, your story and how your posture was, how long did it take to see improvements, etc.? I'm thinking about buying a standing desk, but it's really expensive, so I'm waiting a bit for now.

JS August 25, 2012 at 8:58 PM  

I think sitting does play a role in developing anterior pelvic tilt by way of tightening the hip flexors, but I don't see how simply standing more would be enough to correct the excessive lordosis that shows up in standing.

Anonymous September 13, 2012 at 4:44 PM  

Doesn't sound like anyone on this blog actually knows what they are talking about.. Kind of scary thinking they are suggesting these exercises, which are obviously not working.

Do yourselves a favor and google 'finch therapy'. It consists of tiny, non-invasive Soft tissue treatments that work to realign problem areas of the body. It has been started in Australia and I can say from experience that it does work. The aim of the exercises is to use tiny, slow, repetitive stretches, whilst relaxing completely after each movement.

I suffer from lateral and anterior pelvic tilts on my right side, and it affects my whole body because the other muscles are trying to overcompensate and adapt to the abnormal position of my hip. The surrounding area may be tender for a few days while the body settles and the muscles are relieved. Just these exercises for my hip and a couple using my right arm loosen all the muscles in my torso and allow my hips to sit level and without a tilt. Like I said, these exercises are tiny and are designed to work very specific muscles only, rather than big stretches that will work half your body muscles, this will not work, nor will a personal trainer, as some people have suggested. This problem has also nothing to do with chiropractors either, as no bones are cracked or anything else. Finch therapy is performed by remedial massage therapists that deal with sports injuries and the like and they aide you in manipulating the bones and muscles back into alignment.

So for everyone who is suggesting pt's, chiropractors etc etc they will not work. They do not have enough knowledge of the muscular system to be able to manipulate it.

Anyway, if anyone does look this up, do post on here and share your thoughts, I just wanted to share this information because I suffer from this myself and have actually found a therapy that works.

Thanks :)

Anonymous September 13, 2012 at 4:49 PM  

Oh and another thing, the person who says the cure is to STAND more, ha, yea, no. I work in hospitality and I stand all day, 5 days a week. Makes no difference. It depends on your lifestyle, how much weight you put on one side of your body, how you lift heavy objects, how you bend to pick things ups. These will all contribute. And it can affect anyone. So the excess sitting comment is just someone's excuse. Sorry, makes noo difference whatsoever.

Anonymous September 20, 2012 at 4:11 PM  

For anyone still interested sanfranciscocrossfit on youtube has a series of exercises to help with this including a couch stretch example. He appears to be very knowledgable about the pelvis and supporting muscles.
Link:
http://www.youtube.com/watch?v=INBY84sqrR0&feature=relmfu

Anonymous January 30, 2013 at 2:50 AM  

I'll be damned. I totally have this. Thank you very much!

-MR

Anonymous February 3, 2013 at 8:56 PM  

I have been trying to correct an anterior pelvic tilt and been doing exercises similar to the ones above. One of the discoveries I made is that, when I walk or stand with a corrected pelvic tilt (glutes activated, abdominals also...) I find my weight shifting to the outside of my foot soles.

I have always had flat feet, and now these exercises seem to be telling me that correcting this problem could have an impact on my posture. Has anyone else had similar experience?

Anonymous March 23, 2013 at 1:52 AM  

Doing an exercise in poor form may aggravate this condition. Tuck the pelvis and lengthen or lift up out of the spine by enganging the deep abdomen and allowing your shoulders to relax and the shoulder blades to slide down the posterior ribcage in a neutral postural position. All of these exercises above, as well as running, the lunging walk, strength training, etc, can alleviate low back pain associated with APT BUT... it takes time. Strength and relief from pain generally requires a life-long commitment to fitness and strength training and conscious awareness of proper body mechanics whether you are watching TV, sitting at your desk, or jogging. There is a proper form for everything. Great article. Good start.

Anonymous April 26, 2013 at 11:26 PM  

Agreed

Gregg April 30, 2013 at 8:29 PM  

In the last video the language isnt swedish, but norwegian. Just FYI

Anonymous June 2, 2013 at 11:41 PM  

I'm an athlete and we realized that I had a pelvis tilt because I suddenly got spasms all over the back of my body. So that's the problem about a tilted pelvis, even if it might 'look good' on women it's actually quite grave if you tend to do excercise and you don't realize you have it.

Neurodiverse June 26, 2013 at 2:34 PM  

Thanks for the post, this is helpful information
For those debating whether a 'greater pelvic tilt "looks good on women", maybe it is more important to consider the health implications of an excessive anterior pelvic tilt.
The second and the third papers linked to here:
http://www.stephenporges.com/index.php?option=com_content&view=category&layout=blog&id=4&Itemid=10
show how reducing panterior pelvic tilt increases the activity of the parasympatetic nervous system.

Now, sympathetic dominance, with its downstream implications of metabolic syndrome, and increased risk of psychological instability (ie anxiety or depression), is probably one of the biggest health issues in today's society.

Standing desks, and workstations attached to treadmills almost certainly help more than simple exercises.

The real challenge is to retrain habits of movement, and habits of activation of muscles, along with an appropriate mix of strengthening some muscles and stretching others.

The habit of adopting "archetypal postures" especially kneeling sitting postures like Zen monks use, or cross legged postures such as 1/2 lotus may be a more potent way of correcting the pelvic tilt problems than simply exercising, then going back to "Western Sitting Posture".

Als- in my own case- having a major atlas subluxation and a very unstable left sacroiliac joint corrected have been vital steps in my improvement.

Anonymous July 3, 2013 at 9:55 AM  

I have had a really bad case of Anterior Pelvic Tilt, and was slightly skeptical when trying these exercises. I read about them on other sites, but haven't really seen it being promoted or recommended by any proper chiropractors/doctors. However, it's been around 3 months since I have been doing the exercises, and I see lots of improvement. The exercises are a bother, especially after the first few days, but if you stay persistent, are constantly aware of/fixing your posture (both when sitting and walking), then you will see improvement, I promise!

sam nothin July 21, 2013 at 5:19 PM  

Lots of people say bad posture and back pain are from sitting too much but I stand up to 10 hrs a day during a work week. Maybe I am standing wrong? I do notice my butt sticks out unless I tuck it in. I only notice pain in my lower back and my right leg when sitting or laying down. And I tend to lean on one leg or the other a lot at work.

Ram Balakrishnan July 30, 2013 at 7:31 PM  

Sam keep your butt and tummy tucked in. Contract your abs and your glutes and feel your pelvis tilt. It has helped my lower back pain considerably.

ericjs August 2, 2013 at 5:59 AM  

You ought to add a caveat right up top that what you are describing didn't actually work for you. I know this is a blog, but people may still find it from a web search (as I did), and it is written like an authoritative article. Not everyone will read the comments.

ericjs August 2, 2013 at 6:15 AM  

You might have a look at "Somatics". The basic idea is that the underlying problem is muscle tightness: for one reason or another (such as perhaps too much sitting, in your case) you develop unconscious tightness in certain muscles, pulling your pelvis out of alignment, etc. Your brain / nervous system is sending signals to these muscles but it is not conscious so you can't just decide to stop.

You can also lose the proprioceptive awareness that your body is misaligned. Your tilted pelvis may feels normal and straight to you, and if straighten it, it will feel like it is tilted.

Somatics offers exercises to develop control over muscle tightness and to develop proprioceptive awareness.

The basic principle behind the exercises involves contracting a tight muscle and then relaxing it very slowly. This will help relax it (i.e. turn down the unconscious nerve signal that is tightening it) more than stretching it.

Tilter August 19, 2013 at 11:15 AM  

I also recommend you buy Thomas Hanna "Somatics". All the explanations in a larger context are there.

Anonymous August 27, 2013 at 10:34 AM  

Definitely goin to try this out. Better start now now before all my confidence is gone. Pools and gyms are already places I try to avoid...

Either way, thanks JLL, whether or not it'll help all depends on the person, in my opinion. Constantly paying attention to your posture and correcting it should help. It must.

It better.

Anonymous December 28, 2013 at 3:33 PM  

haha LOL to @anonymous above RE:Finch therapy that suggested that remedial massage therapists have a better understanding of the muscular system than PTs and chiropractors. If that doesn't get your credibility alarm bells going nothing will...

Anonymous January 16, 2014 at 2:31 AM  

Iam on my feet all day at work and i train weight/ bike/ box / run but still have apt i believe tight hip flexers and weak inner abs/ glutes are a major factor. Looking in to funtional training has showed the path to working the right and wrong muscles

Alex Murphy May 13, 2014 at 9:27 AM  

Another useful post on Anterior Pelvic Tilt. Thank you for your post.

fuller formalesonly website May 27, 2014 at 9:47 AM  

Pelvic floor muscles support organs that are associated with it. They control the bladder and bowel so you can control the release of urine, faeces and flatus (wind) and allow you to delay discharging until it is appropriate.

Adele S July 17, 2014 at 5:17 AM  

Thank you to Anonymous post of 13 september 2013.... Wow and a big wow for "Finch Therapy" ...absolutely amazing....after first visit was out of pain and could finally sleep well. Finch Therapy is not just for massage therapist but chiros, doctors and PT's can be trained...but I will say that massage therapists seem to have the subtle feel that is required when palpating....sorry but it is available in Australia only at the moment....it is dynamic for sure

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