How to Fix a Posterior Pelvic Tilt?

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Many of us spend a better part of our day sitting, whether be at our homes or offices. As comfortable as it is, sitting for long periods has a negative health effect on our body, specifically on our posture.

How to Fix a Posterior Pelvic Tilt?

In most cases, body imbalances often occur from the lack of movement and this may cause a variety of postural dysfunction with the most popular one being the posterior pelvic tilt.

The posterior pelvic tilt is a condition that will see individuals rounding their upper body, and tucking their glutes.

It happens when the pelvic exerts pressure on your lower back and it can result in pain on your entire body, including sciatica.

Can you fix the posterior pelvic tilt?

Yes, you can. Read on the article below as we explore the various methods and techniques you can use to fix this condition.

Muscle Imbalances

As we`ve mentioned above, the posterior pelvic tilt is a culmination of various muscle imbalances. For us to understand how to fix the condition, it`s crucial that we first understand how this condition comes to happen and the cause of the pelvic tilt.

Short and Tight Hamstrings – The presence of extremely short and tight hamstrings results to pull the back of the pelvis down. In effect, this causes a posterior shift of the pelvis.

Tight glutes – It`s not uncommon with people with the posterior pelvic tilt to have tight glutes. Similar to the tight hamstrings, tight glutes will result in pulling back of the pelvis downward, and thus contribute to symptoms of posterior pelvic tilt.

Tight Abs – If your abs are tight and short, they are likely to pull the pelvis up, which will exacerbate the posterior pelvic tilt.

Also, read – How to Fix a Dowager’s Hump

Weak Hip Flexors-Posterior pelvic tilt comes along with weakness in the hip flexors. By firming up the hip flexor muscles, you counteract the upward pull of the abs and help in balancing out the front of the pelvis.

Weak Lower Back-A weaker lower back translates to long and stretched muscles. Subsequently, this results to the hamstrings to pulling down on the pelvis too much. By bolstering the lower back, you can help in pulling the pelvis to its natural position.

How to Fix Posterior Pelvic Tilt

Stretching Out and Releasing the Hamstrings

Sitting for extended periods naturally causes the tightening of the hamstrings, which we earlier saw pulls down the back of the pelvis resulting in the unwanted tilt.

So, how do you stretch the hamstring?

Here, you can either use a massage ball or foam roller, but we prefer the latter one.
To use the foam roller, you`ll need to;

  • Lay on a fairly level ground and place the roller under your calf region.
  • Gently move the foam, while focusing on the “hot spots” or rather areas that you feel extra tension and tightness
  • Roll over this region for anywhere between 30 seconds to two minutes
  • Switch legs and repeat the same procedure

For a refined pelvic therapy, you can repeat the same procedure, but now rolling the foam up the back of your leg.

The benefit of this technique is that it`s great at relieving tension at various parts of the body, and can be used for a plethora of different body parts.

Stretching Out The Abs

Hamstrings are responsible for pulling the back of the pelvis down, while the tight abdominals pull the front of the pelvis up.

To create length and minimize the effect of the upward pull of the pelvis, it`s crucial that an individual with a posterior pelvic tilt to stretch out their abs.

There`re various ways that you can employ to stretch your abs including cobra stretch, advanced backward bridge, kneeling hip flexor with a bend.

Our favorite one, however, is the stretching the abs by use of a stability ball. Simple, yet effective, this technique requires you to lie on a stability ball. This allows curing of the lower back and creation of length in the abdominal area.

Leg Raises

Strengthening the core, which allows you to stand up straighter is essential to alleviate the posterior pelvic tilt.

Fortunately, simple exercises such as leg raises can do that exactly.

To perform the leg raises, you`ll need to lie flat on the floor with your legs straight, then slowly raise your legs as high as you can without allowing your lower back to arch off the floor.

Then, slowly lower them back down, while keeping your arms right next to your body.

However, for the optimal results, you should try not to move any part of the body except for your legs.

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About the Author: Rebecca

Hello, I'm Rebbeca a certified physiotherapist, with a major is Spine Biomechanics. I specifically created this blog to tailor for individuals looking to fix their posture but they've no idea where to start. At PostureSavvy, I shall provide you with a detailed guide on correcting your posture and ridding your body from pain.

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