What to know about posterior pelvic tilt

Causes of posterior pelvic tilt

The pelvis is able to tilt forwards or backwards, which enables people to perform everyday movements. However, if the pelvis remains tilted for an extended period, it can cause problems. This can occur when the muscles remain in a position for too long. This can cause increased tension in the muscle, impacting its range of motion.

For the muscles surrounding the pelvis, this can occur due to prolonged sitting, incorrect posture, or a sedentary lifestyle.

Additionally, a number of muscle groups surround the pelvis and influence the position of the pelvis. As such, an imbalance in these muscles can influence the position of the pelvis. In particular, posterior pelvic tilt can occur due to a weak core and back muscles, tight hamstrings, or weak glutes and hip flexors.

Other factors that may result in a posterior pelvic tilt can include variations in pelvic or hip anatomy, or from incorrect lifting technique.

Symptoms of posterior pelvic tilt

Generally, the most common symptom of a pelvic tilt is lower back pain. Other possible symptoms of posterior pelvic tilt can include:

• tight hamstrings and abdominals
• hip and knee pain
• slouching posture
• buttock and groin discomfort
• flat back and tucked glutes
• digestive issues

Diagnosis of posterior pelvic tilt

Typically, a healthcare professional will be able to diagnose a posterior pelvic tilt by observing a person’s symptoms and performing a physical exam.

For example, a person’s posture and discomfort in certain muscle groups can indicate a posterior pelvic tilt. A doctor can then confirm the diagnosis through a physical assessment and observing the pelvic position when standing and its range of motion when performing certain movements.

A healthcare professional may use a belt as an easy way to visualize a pelvic tilt. A person can wear a belt, stand as they usually would, and look in a mirror from a side view. If the belt buckle is higher than the back of the belt, this can indicate a posterior pelvic tilt.

Treatment of posterior pelvic tilt

Usually, correcting a pelvic tilt will involve physical therapy. This may involve exercises and stretches to address any muscle imbalances, as well as other tips to help improve posture.

Exercises will focus on the back, legs, glutes, and the abdomen to better align the pelvis. A healthcare professional may also provide tips to improve a person’s posture while sitting. Some tips from the United Kingdom’s National Health Service (NHS) include:

• sitting up straight to maintain the natural “S” shape of the spine
• placing feet flat on the floor
• placing the buttocks at the back of the chair
• taking regular standing and walking breaks to avoid sitting for too long
• sitting in a firmer chair
• using a pillow or rolled up towel to provide lumbar support

Some people may also benefit from changing their sleeping position. For example, this can include sleeping on the back and avoiding sleeping on the stomach. Some people may also benefit from placing a small pillow behind the knees or beneath the arch of the back.

Exercises for posterior pelvic tilt

A number of different exercises and stretches can help to correct postural problems. For posterior pelvic tilt, this will usually focus on exercises working the abdominals, back, hips, and hamstrings. For example, this may include:

Bird-dog

To perform the bird-dog exercise, a person should:

1. Kneel down on an exercise mat or floor.
2. Place hands directly under the shoulders and knees under their hips.
3. Extend one arm straight out and forward while extending the opposite leg straight back.
4. Breathe normally and hold for 5 seconds.
5. Repeat with the opposite arm and leg.

Contralateral limb raises

Contralateral limb raises are a similar exercise to the bird-dog that a person performs while lying down. To do it, a person can:

1. Lay down on the stomach, with legs extended and toes pointing away from the shins.
2. Also, extend the arms overhead with palms facing each other.
3. Relax the head and align it with the spine.
4. Contract the core and lift one leg and the opposite arm a few inches off the ground.
5. Hold this position before returning to the starting position.
6. Repeat with the opposite arm and leg.

Hamstring stretch

To perform a hamstring stretch, a person can do the following:

1. Lay down on the back adjacent to a wall edge or in a door jamb.
2. Raise one leg, resting it against the wall while the other leg lies flat on the floor past the wall edge or door jam.
3. Adjust the position to rest as much of the raised leg against the wall without lifting the hips off the floor.
4. Brace the abdominal muscles and, if possible, grab and pull the toes down to increase the stretch.
5. Hold this position for 15 to 30 seconds.
6. Repeat with the opposite leg.

Superman

The superman exercise is similar to contralateral limb raises, except a person raises all four limbs at once. To perform a superman, a person can:

1. Lie down on the stomach, extending both the arms and legs.
2. Simultaneously raise the arms, legs, and chest off the floor.
3. Hold the pose for a few seconds while exhaling.
4. Slowly lower the arms, legs, and chest back to the ground while inhaling.

Cobra stretch

To perform a cobra stretch, a person can:

1. Lay on the stomach, extend the legs back and bend the elbows, placing the palms on the floor by the chest.
2. Fully straighten the elbows and lift the chest as far as possible off the floor.
3. Hold this position at the top and return to the starting position.

Leg lunges

Unilateral exercises, such as leg lunges, can help to correct muscle imbalances. To perform a leg lunge, a person can:

1. Stand up straight, with the hands at the sides of the body.
2. Take a big step forward with one leg and place both hands on the hips.
3. Lower the body until the thigh of the extended leg is parallel to the floor, and the shin is vertical. Do not allow the knee to go past the toes of the foot.
4. Repeat the exercise 10 to 15 times, then switch to the other leg.

Summary

A pelvic tilt is a postural problem describing the orientation of the pelvis with respect to the thighbones and spine. A posterior pelvic tilt describes when the pelvis tilts too far backwards. It often occurs due to muscular imbalances and incorrect posture.

Treatment for a posterior pelvic tilt usually involves exercises and stretches to improve posture and correct any muscular imbalances. These exercises will usually focus on the back, legs, glutes, and the abdomen to better align the pelvis.