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What Is Anterior Pelvic Tilt And How Can You Fix It?

Exercise & Fitness By Tavishi Dogra , Onlymyhealth editorial team / Oct 22, 2019
What Is Anterior Pelvic Tilt And How Can You Fix It?

The anterior pelvic tilt is caused when the pelvis, which includes the hip and pubic bones, tilts or rotates forward – putting more pressure on your lower back muscles and discs and gradually weakening your leg muscles.

Lower back pain afflicts a majority of young adults in the modern age, with symptoms ranging from slight stiffness to complete lack of mobility and structural defects. To address the increasing back issues, we want to refer to an increasingly common and most overlooked medical condition called Anterior Pelvic Tilt. Anyone who notices that their pelvic tilt is progressing or a protruding abdomen and buttocks should understand the problem and fix it at the earliest.

Here’s what Anterior Pelvic Tilt looks like?

Anterior Pelvic Tilt results from a combination of weak and tight muscles and bad posture, leading to muscle imbalances, wherein your lower back arches to support your frame. In addition to that, APT is commonly the result of tight, overactive muscles like the quadriceps group, or the front thigh muscles or weak, underactive muscles. 

How to identify Anterior Pelvic Tilt?

The anterior pelvic tilt gives the lower back an exaggerated arch and makes the buttocks stick out – thus making the condition more prominent. You can also identify the pelvic tilt by noticing whether the buttocks stick out or through the Thomas test. 

What are the common causes of Anterior Pelvic Tilt?

Mostly, Anterior pelvic tilt is caused due to a sedentary lifestyle and an overall lousy posture, but sometimes, APT can also be caused due to accidents, or some underlying genetic conditions. That said, Anterior Pelvic Tilt is easily recognizable through its symptoms and its look in comparison to a healthy posture. 

The anterior pelvic tilt is caused by:

  • lack of physical activity
  • excessive sitting which affects the shape and the posture of the spine and may lead to other symptoms. 

Exercises that can help you fix your Anterior Pelvic tilt include:

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  • Squats - Squats strengthen the buttock muscles, hamstrings, and other leg muscles, letting your legs take the weight of your body and reducing pressure on your lower back.
  • Kneeling rear leg raises - This exercise stretches the back and buttock muscles while strengthening the stomach muscles.
  • Kneeling hip flexor stretch - This stretch helps to loosen and lengthen the tight hip muscles.
  • The Glute Bridge - This exercise targets the buttock muscles and hamstrings, letting you minimize the back arch.
  • The Plank - The plank exercise targets your abs and back muscles, fixing your lower back arch and restoring the structure into its correct place.

Corrective position

With a corrected Anterior Pelvic Tilt, you won’t experience any backaches, lower back pain, and stiff neck. Furthermore, correcting your APT lets, you improve your spine mobility, motor function and lower body strength.

Prevention tips

Listed below are some tips for reducing the risk and impact of Anterior Pelvic Tilt:

tilt

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  • Avoid sitting for long hours: For office goers, it is recommended to avoid sitting for long hours. Desk jobs and lack of mobility stresses your back and neck muscles. Furthermore, spending over half of your day in a seated position can leave your spine sore, stiff, and in pain. Try taking regular breaks that involve walking around or stretching at your desk.
  • Engage in daily physical activity: Lifting weights for pre-emptive correction or doing Yoga often helps you stretch and strengthen your lower back.
  • Ensure proper posture: Sit straight with your shoulders pulled back, with a straight spine and level neck. You can also invest in a good desk setup with a correctly positioned screen.

When should you see a doctor?

Anterior Pelvic Tilt, although gradual in its progression, can limit your spine mobility. Thus, it is recommended to consult an Orthopedic doctor if you experience any of the symptoms, particularly in children, adolescents, or younger adults.

We also recommend a doctor consultation for those who wish to begin any new exercise program.

(With inputs from Nayati Healthcare)

Read more articles on Exercise And Fitness

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