The true mask of "upturned buttocks" - pelvic tilt (I)

A beautiful figure requires curves in all the right places, and the butt should be protruding and perky. The "cultivation of peach buttocks" training is becoming more and more popular, but a perky buttocks is not necessarily a real peach buttocks. It may also be due to pelvic anterior tilt caused by abnormal pelvic position.

If you have a "sticky butt" and also experience back pain, a bulging belly, or back pain when sleeping, you should be aware that it may be "pelvic tilt".

What is anterior pelvic tilt

Our anterior superior iliac spine (the most anterior bony protrusion in the pelvis) and the pubic symphysis are in the same vertical line, but for people with anterior pelvic tilt, the anterior superior iliac spine will move forward and run in front of the pubic symphysis due to the forward tilt of the pelvis. When this happens, we call it anterior pelvic tilt.

In order to maintain body balance, our lumbar vertebrae will bend backwards, causing the spine to bulge forward, resulting in lower back discomfort.

Anterior pelvic tilt is common in people who have a weakened hip flexor strength that causes the pelvis to tilt anteriorly:

Mother during pregnancy;

Postpartum mothers;

People who need to sit for long periods of time.

How to determine if you have anterior pelvic tilt

Standing against the wall small test

Stand with your feet, shoulders and hips against the wall, upper back and buttocks pressed against the wall, keeping your body upright. At this time, the normal waist should be about one to one and a half palms' distance away from the wall.

If you find that the distance between your waist and the wall is greater than the size of a fist, it basically means you have an anterior pelvic tilt.

The following conditions may indicate anterior pelvic tilt:

01The belly is obviously bulging;

02Sleeping on your back and waking up with back pain;

03When sleeping on your back, your waist is hollow and does not touch the bed surface;

04 If you try to arch your back and press it against the wall, your waist will not be able to touch the wall without your back leaving the wall.

In the next issue, we will share solutions to pelvic tilt and methods to relieve back pain, so stay tuned!

Author: Yuan Mei, Bi Xia, Zhao Jiangxia

About the Author

Bi Xia

Bi Xia, Doctor of Medicine, Chief Physician, Master Supervisor, is currently the Director of the Department of Rehabilitation Medicine, Zhoupu Hospital Affiliated to Shanghai University of Medicine and Medical Sciences, and the Vice President of the School of Rehabilitation, Shanghai University of Medicine and Medical Sciences. In 2010, 2018 and 2019, she was selected into the Excellent Discipline Leader and Leading Talent Training Program of the Health System of Pudong New Area. She has published 4 SCI papers and more than 30 core journal papers as the first author and corresponding author.

Professional fields: stroke rehabilitation, fracture postoperative rehabilitation, spinal cord injury rehabilitation, artificial joint perioperative rehabilitation, hand injury rehabilitation, etc.

Main academic positions: Member of the Geriatric Rehabilitation Branch of the Chinese Rehabilitation Medicine Association, Member of the Medical and Nursing Integration Committee of the Chinese Rehabilitation Medicine Association, Rehabilitation Committee Member of the Geriatric Rehabilitation Branch of the Chinese Medical Doctor Association, Executive Director of the Shanghai Rehabilitation Medicine Association, Member of the Physical Medicine and Rehabilitation Branch of the Shanghai Medical Association, Vice Chairman of the Rehabilitation Treatment Committee of the Shanghai Rehabilitation Medicine Association, Member of the Orthopedic Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Spinal Cord Injury Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Community Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Sports Health and Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Chairman of the Rehabilitation and Physiotherapy Committee of the Shanghai Pudong New Area Medical Association, and other academic positions.

About the Author

Yuan Mei

Yuan Mei is a therapist at the Department of Rehabilitation Medicine, Zhoupu Hospital Affiliated to Shanghai University of Medicine and Health Sciences. She holds a master's degree in rehabilitation therapy and has published three rehabilitation-related papers.

Specializes in postpartum rehabilitation and rehabilitation of cervical and lumbar diseases.

Funded by Shanghai Science and Technology Commission's Science Popularization Project

(Project No.: 20DZ2311100)