What to do if you have a posterior pelvic tilt

In fact, many people are very concerned about the changes in their bodies in life. There are also problems with the changes in the body. For example, the symptom of posterior pelvic tilt is mostly caused by pelvic deformation and displacement to certain positions. This symptom needs to find the cause first, and then choose the appropriate method of treatment according to the changes in the body, so that the recovery will be faster and the pain will be less.

How do I check if my pelvis is in a neutral position?

Testing method: Find a flat wall, press your hips and back against the wall, and put your palms into the gap between the lumbar spine and the wall.

Judgment: The correct lumbar curvature should allow the palm to fill the gap between the lumbar spine and the wall. If there is still some space between the lumbar spine and the wall that is big enough to fit two palms, this means that the pelvis may be tilted anteriorly; for people with a posterior pelvic tilt, their lower back is close to the wall and they cannot fit their hands into this gap.

The left picture shows a posterior pelvic tilt: the posterior superior iliac spine moves forward and upward, the pubic bone moves backward and downward, the ischium moves forward and upward, and the anterior superior iliac spine moves backward and downward. The right picture shows an anterior pelvic tilt, which is the opposite.

Pelvic tilt: Particularly common among women, pelvic tilt is a pathological phenomenon in which the pelvic position is offset, and the pelvic position is tilted forward at a certain angle compared to the correct position.

The most obvious symptom of pelvic tilt is posterior kyphosis of the buttocks. Even if the waist-to-hip ratio, BMI value and weight are all within the normal range, the lower abdomen is still convex. As shown in the figure below, anterior pelvic tilt will cause a false buttocks to form a visual error of "convex front and curved back". In fact, because the abdomen is relaxed, the pelvis tilts forward for a long time, which not only affects the appearance, but also seriously increases the burden on the lower back and neck, causing pain and shoulder and neck soreness, and even affects the health of other bones and muscles.

Pelvic tilt correction method: Boat pose, lie on your back on the mat, while exhaling, lift your back and legs at the same time so that your feet are at the same height as your head, arms parallel to the ground, tighten your abdomen and keep it stable, pay attention to extending the spine, do not practice with a hunched back, which can effectively enhance the strength of the abdominal core muscles.

Do five sets a day, each set to exhaustion (for beginner exercises, bend your knees so that your calves are parallel to the ground) to activate the rectus abdominis and transverse abdominal muscles. Physical improvement can be achieved by wearing negative heel shoes (high in front and low in back), which can also effectively reduce pelvic tilt and lumbar curvature.

Men with boat-like posterior pelvic tilt have a more posterior pelvic tilt, which is almost the standard "middle-aged entrepreneur standing posture". They have slender limbs but an abnormally large belly. In the posterior pelvic tilt posture, the lumbar spine will push the abdominal viscera and fat forward, so even very thin people will have a small belly.

If posterior pelvic tilt is left unchecked, the negative effects will be magnified when doing fitness exercises, such as: not feeling the force on the buttocks when squatting, thighs becoming thicker and thicker, no signs of training on the buttocks, lower back pain when doing weight training, etc. In addition to the impact on fitness, for people who do not exercise, over time, in just a few years, their daily life habits will gradually magnify the harm of posterior pelvic tilt.

How to correct posterior pelvic tilt?

Build back and hip strength: Locust pose, lie prone on a mat or bed, legs hip-width apart, thighs internally rotated and gluteal muscles squeezed, arms stretched back with palms facing each other, raise legs and arms while inhaling, tighten your back, and raise thighs as high as possible to activate hip strength. Do three sets a day, 20 in each set, one breath after another (if possible, try to inhale into the pose and breathe normally after holding it until exhaustion, then repeat the exercise).

Correct standing posture: head-shoulders-hips-knees-ankles are in a straight line. This straight line is also the location of the body's center of gravity. Stand against the wall after meals every day, with your heels, buttocks, back and back of the head against the wall, and tilt your pelvis forward. Pay attention to tightening your abdomen with each breath and letting your lower back lean against the wall, each time for three minutes.