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What is Pelvic Tilt and How Do You Fix It?

October 19, 2024 by Wilson Casey

Pelvic tilt, also known as Pelvic Torsion, is a common postural issue that generally occurs when your pelvic muscles bend extremely toward one side. In simple words, pelvic tilt refers to how your pelvis is positioned compared to the rest of your body. A misaligned pelvis can cause a host of kinetic chain disruptions, as it is typically tilted in one direction or the other. Let’s delve deeper and make you learn all about pelvic tilt issues and how to fix them! Read on!

Pelvic Tilt Issues – Types

Common Pelvic Tilt Issues: Anterior, Posterior, and Lateral Tilt Explained
Good Posture, Anterior Pelvic Tilt & Posterior Pelvic Tilt

Pelvic Tilt issues can be of various types. Let’s have a roundup of the most common pelvic tilt issues.

  • Anterior Pelvic Tilt

Anterior pelvic tilt issue occurs when the front of the pelvis rotates forward and the back rotates upward. Like other types of pelvic tilt issues, an anterior pelvic tilt can wreak havoc on your spine health. It is mostly caused by inactivity or the way an individual sits.

  • Posterior Pelvic Tilt

The reverse of anterior pelvic tilt concerns are posterior tilt issues. Imagine you’re slouching in a chair all day. This is what a posterior tilt feels like. Here, the pelvis rotates under the body as the front of the pelvis tilts up and back. Similar to anterior pelvic tilt, there is a weakened posture in the spine. It has been found that some corrective exercises may help fix this issue.

  • Lateral Pelvic Tilt

Lastly, lateral pelvic tilt is the condition when your pelvis hikes up higher than the other. The difference is so much that one hip can be seen shorter than the other. In this situation, the erector spine muscle group usually gets affected.

Moving on as you now get to know about ‘what is pelvic tilt and its types’, let’s give you an overview of the causes of the problem and how you can get rid of the condition. Keep scrolling!

Pelvic Tilt Issues – Common Causes

Many individuals reach out to us with a query ‘how can pelvic tilt occur’. Well, the answer is simple! Inactivity of the body or certain movements can lead to the problem of pelvic tilt.

Take driving, for example. Many of us learn to drive using just our right foot. Over time, this one-sided movement raises the “IQ” of that side of your body. The imbalance shows up in how we walk, causing a misalignment in our connective tissue, which can lead to pelvic rotation and, you guessed it, pelvic tilt.

Additionally, tight hip flexors, hamstrings, or glutes can also lead to a skewed pelvis. When these muscles become too tight, they pull on the pelvis, distorting its natural position.

Pelvic Tilt Issues – Here’s the Fix!

Before indulging in any treatment, it is important to determine which type of pelvic tilt an individual is struggling with. This can be determined by having a consultation with an expert doctor. Also, some tests can be there to know the findings.

Here are some ways to get your pelvis back in line:

  • Stretch and Strengthen

    Stretch and Strengthen to Correct Pelvic Tilt
    Incorporate stretching and strengthening exercises into your routine to correct pelvic tilt

Stretching is always the best practice for tight muscles, and strengthening is recommended for weak muscles. If you focus on stretching/strengthening your hip flexors, hamstrings, and lower back, you are sure to keep the pelvic tilt problem at bay. For this, you can add certain exercises/workouts into your daily routine that strengthen your core, stretch your muscles, support your spine, and finally bring balance to your body.

  • Work on Your Posture

    Work on Your Posture to Prevent Pelvic Tilt: Proper Sitting Habits for Better Spine Health
    Sit up straight, engage your core, and avoid slouching to protect your spine.

Another big culprit behind pelvic tilt is poor posture. Are you following the routine of sitting for long periods? Well, this is where you need to be careful of how you’re positioned during that time. It is suggested that you sit up straight, engage your core, and avoid slouching if you’re not looking to, anytime, become a victim of pelvic tilt issues.

  • Mind Your Movements

    Mind Your Movements to Prevent Pelvic Tilt: Equal Engagement of Both Sides
    Mind Your Movements to Prevent Pelvic Tilt

Pay attention to how you move during the day. It is suggested not to favor one side of your body over the other. You need to opt for the movements that engage both sides evenly no matter whether you’re walking, lifting, or standing.

What’s More?

You can even check the Easy Skeletal Alignment Program (ESAP) created by Dr. Rob Mabry, a chiropractor with over 23 years of experience. The pelvic leveler is crafted with expertise and care and helps you realign and balance your body with ease. Click here to learn more about ESAP!

Wrapping Up

All in all, pelvic tilt is a common yet fixable health issue. By timely identifying the type of pelvic tilt and taking precautionary measures, you can certainly avoid future pain and discomfort that may arise due to pelvic tilt.

Wilson Casey

Wilson Casey brings years of experience in wellness writing. He loves exploring ways to improve people's health. With a strong background in health topics, Wilson shares easy-to-understand insights on keeping our bodies balanced. He aims to help readers stay informed about the latest in wellness.

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