What You Need To Know About Anterior Pelvic Tilt

Did you know that it is quite normal to have an anterior pelvic tilt? The problem occurs when the tilt exceeds the normal range that is approximately 0 to 5 degrees in men and 7 to 10

degrees in women. Excessive anterior pelvic tilting can lead to postural dysfunction.

Effects Of Pelvic Tilt

Anterior pelvic tilt is a condition in which the pelvis tilts excessively in the anterior direction causing the thigh bones to rotate inwards. This leads to an increase in stress on the medial portion of the knee joints. This can be a cause of concern for athletes, affecting their performance in the long run. The inward rotation of the thigh bone also leads to an increased weight on the inside of the foot. Abnormal anterior pelvic tilting may also lead to a condition known as fallen arches. In addition, this excess tilting can also lead to distortion in upper body posture by increasing the arch in the lower back considerably. This excessive extension in the lower back may affect the neck too. It may lead to a condition known as forward head posture that can create a lot of stress at the base of the neck. This in turn can lead to muscle imbalance throughout the body caused by a strain on the central nervous system. It is important to correct excessive anterior pelvic tilt as it affects the functioning of the upper and lower back and results in joint and muscular dysfunction.

Causes Of Anterior Pelvic Tilting

A very common cause of anterior pelvic tilt is the imbalance in the pelvic and hip muscles. Imbalance is observed between the muscles that flex the hip including the quadriceps and psoas, and their opposing muscles including the gluteals, hamstrings and lower abdominal muscles. Improper exercise programs and excessive seating posture can lead to shortening and tightening of the psoas. This affects the pelvis resulting in a shortened position for the quadriceps causing them to become short and tight. Due to this the glutes and hamstrings also become lengthened and weak. The forward rotation of the pelvis causes the lower back to become arched. The shortening of the lower back muscles strains the abdominal muscles eventually weakening them.

Another cause of this pelvic dysfunction is the stress exerted by the internal organs. As the internal organs experience distress, they affect the reflex muscles. As an example, when the adrenal glands are under stress, they may cause reflex pain to the lumbar spinal muscles.

How To Perform The Pelvic Tilt?

The pelvic tilt exercise can help in maintaining a neutral spinal position in which the back is more stable and less prone to injury. For performing this exercise, you need to lie flat on your back, with your knees bent and legs apart and flat on the floor. Then tighten the abdominal muscles and squeeze the buttocks to press the small of the lower back into the floor. Tilt the hips down and slightly lift the buttocks off the floor. Hold this position for about 10 seconds and repeat it a few times. For optimum results in excessive anterior pelvic tilt, the low back should be pressed into the floor throughout the exercise.