Anterior Pelvic Tilt

What is Anterior pelvic tilt?

Anterior Pelvic Tilt

Anterior pelvic tilt is a postural issue where your pelvis tilts forward, causing an increased curve in your lower back. It's a common problem often linked to a sedentary lifestyle, particularly excessive sitting.

Running, walking, and picking up objects off the ground are all made easier by your pelvis. It also aids in keeping proper posture.

Long durations of sitting, bad posture, weak core muscles, tight hamstrings and hips, muscular imbalances, and even hereditary predispositions can all contribute to this.

Stretching frequently and doing core-focused strengthening exercises like Pilates or yoga can help treat APT. See a physical therapist for help with posture correction if you don't think you have the skills or knowledge to handle this on your own.

Causes of Anterior Pelvic Tilt

Hip flexor tightness is mainly the cause of the anterior pelvic tilt. When walking or running, these muscles in the front of the hip assist in raising the leg. Tight Hip flexor can pull on the pelvis and cause it to tilt forward. Additional reasons for anterior pelvic tilt consist of:

• Weak abdominal muscles
• Weak gluteal (buttock) muscles
• Hip flexor tightness
• Poor posture
• Congenital

Abdominal Muscle Weakness

The pelvis may tilt forward as a result of weak abdominal muscles because they cannot sustain the weight of the body properly.

Weak gluteal muscles (buttocks)

A forward tilt of the pelvis can also result from weak gluteal (buttock) muscles. These muscles support and maintain the pelvis' neutral posture.

Poor Posture

Anterior pelvic tilt is also frequently caused by poor posture. This covers postures like hunching over or rounding the shoulders. Muscle imbalances caused by poor posture can pull on the pelvis, causing it to tilt forward.

Congenital

Rarely APT Present from birth as a Congenital deformity.

Symptoms of Anterior Pelvic Tilt

There are several symptoms. Among the most common are:

• Hip flexor tightness
• Abdominal muscle weakness
• Poor posture
• Lower back pain
• Sciatica Pain
• Herniated discs

Hip flexor tightness

The most typical sign of anterior pelvic tilt is this. When walking or running, the front of the hip's hip flexor muscles assist in raising the leg. Tight Hip flexor can pull on the pelvis and cause it to tilt forward.

Weak muscles in the abdomen

Weak abdominal muscles are another sign of anterior pelvic tilt. This may result in a forward leaning trunk, further tilting the pelvis.

Poor posture

Another sign of APT is poor posture. This is because a rounded back can result from the trunk leaning forward due to a tilted pelvis.

Lower back pain

Lower back pain is also caused by APT. This is as a result of the pelvic tilt placing additional strain on the lower back.

Sciatica

Sciatica is the term for the condition caused by the sciatic nerve, which travels from the lower back down the leg, being compressed by a tilting pelvis.

Herniated disc

An further consequence of anterior pelvic tilt is herniated discs. This APT leads to the possibility of disc herniation caused by the increased strain on the lower back area.

Risk Factor

There exist multiple risk variables that may increase the likelihood of anterior pelvic tilt development. Among them are:

• Having a sedentary lifestyle
• Being obese(overweight)
• Having tight hip flexor muscles
• Having weak abdominal
• Weak gluteal muscles
• Poor posture

Anterior Pelvic Tilt vs Posterior Pelvic Tilt

Similar to anterior pelvic tilt, posterior pelvic tilt involves a rotation or tilt of the pelvis rearward. Posterior pelvic tilt is the result of shortening the hip extensors and lengthening the hip flexors. Your movement patterns, posture, and other factors may contribute to these changes. 

You can improve posterior pelvic tilt by regularly stretching and strengthening the relevant muscles, just as you do with the exercises for anterior pelvic tilt (which are covered in detail below). Lunges, hamstring stretches, and leg raises are a few of the best exercises. To stretch shortened muscles, you can also use a foam roller.

How to Fix Anterior Pelvic Tilt?

The positive aspect is that most exercises intended to strengthen weak muscles and stretch tight ones can effectively correct anterior pelvic tilt. When you continue with these workouts, your pelvis will eventually return to its normal position.

This condition may also be treated with Osteopathic Manipulative Treatment (OMT/OMM) administered by an Osteopathic physician.

Anterior Pelvic Tilt Exercises

Anterior pelvic tilt can be corrected with the support of these exercises. 

Bridge

Your buttocks and hamstring muscles will get stronger from this exercise.

With your feet hip-width apart on the floor and your arms by your sides, assume a supine position.

When your upper body and thighs are in a straight line, press your heels into the floor and lift your pelvis.

Take a two-second hold, gently lower, and repeat eight to twelve times.

Hip flexor stretch performed half-kneeling

Your hip flexors will become more flexible as a result of this exercise.

With your foot flat on the ground, extend your left leg in front of you and bend it to a 90-degree angle, placing your right knee on the floor just below your pelvis.

Your pelvis will move forward if your buttocks and abdominal muscles are tight.

Step forward with your right leg until you feel tightness in your inner thigh and hip flexor. 

For 30 seconds, hold.

Before swapping legs, release and repeat as much as five times.

Plank

This workout strengthen the abdomen and back muscles. 

On the ground, lie face down.

Put your hands, palms down, on the ground. Hold them squarely beneath your shoulders.

Pull your legs and abdominal muscles tight, then slowly raise your upper body and thighs off the ground to perform a push-up. 

Make sure your body is tight and upright, and that the muscles in your abdomen are working. 

Attempt to hold the stance for as long as you can.

Lower yourself gently to the ground.

Leg lifts on a knee with a back stretch

This workout strengthens your abdominal muscles while stretching the muscles in back and Hip flexors.

Lie on your hands and knees, placing your hips exactly over your knees and your hands shoulder-width apart. 

Maintaining a neutral pelvic position.

Inhaling, pull your belly button in the direction of your spine, and arch your back.

For two seconds, hold.

Reposition your spine to its neutral position.

Raise one leg back until it is parallel to the floor and at the same height as your body. 

Repeat up to 10 times, holding for a maximum of 5 seconds before lowering the leg.

Change your legs.

Pelvic Tilt

This workout stretches the muscles in your lower back and improves your abs.

Place your feet flat on the floor and lie on your back. 

Push your pelvis toward the ceiling by pulling your belly button toward your spine.

Tilt your pelvis forward and contract your hip flexors and buttocks. Hold on for five seconds.

Perform 20 repetitions in 5 sets.

Squats

The hamstrings, quadriceps, buttocks, and other muscles are strengthened by this workout.

Your feet shoulder-width apart when you stand.

Place your slightly toes forward.

Gaze directly ahead and see yourself sitting down.  

As you lower yourself to a sitting position with your thighs parallel to the floor, maintain your abs firm. Maintain a neutral posture for your back and avoid allowing your knees to twist inward or move past your toes.

Resuming an upright posture, slightly advance your pelvis by contracting your buttock muscles. 

Do this fifteen to twenty times.

Anterior Pelvic tilt Treatment in Vastral Physiotherapy Clinic

Anterior pelvic tilt is a frequent condition that can lead to Back pain, disc prolapse, and other complications if not treated timely. Usually, it may be avoided by being active and keeping proper posture, and it can be treated with specific exercises. If, however, you still experience issues, Vastral Physiotherapy Clinic can assist!