How Pelvic Tilt Causes Lower Back Pain and Spine Degeneration

Have you ever wondered why sometimes your lower back hurts even when you’re not doing anything intense? Maybe the culprit lies within your pelvis. That’s right, the pelvis forms the base of your spine, and if this is not well-balanced, you could find yourself in for a real bout of lower back pain or maybe even hastening spine degeneration.

We’re going to write this all down very briefly so you get a comprehension of how pelvic tilt may cause lower back pain and degeneration of the spine. So, let’s get into it!

What Is Pelvic Tilt?

It is much like a building that needs a strong foundation to stand tall. Your body similarly requires your pelvis so that it remains well balanced. Sometimes, the pelvis does tilt in various ways and can mess up the way your body moves and feels. Various kinds of pelvic tilt exist with which one may have to deal:

• Anterior Pelvic Tilt: This happens when your pelvis tips forward, making your lower back curve too much.
• Posterior Pelvic Tilt: This is when your pelvis tilts backward, flattening the natural curve of your lower back.
• Lateral Pelvic Tilt: It is a condition where one side of the pelvis is higher than the other, causing uneven alignment and potential discomfort. Here’s a brief guide on What is Lateral Pelvic Tilt? Causes, Symptoms, and How to Fix It

Why Does Pelvic Tilt Cause Lower Back Pain?

When your pelvis is not sitting the way it should, everything around it has to work harder. Here’s how that leads to pain:

1. Muscle Strain: A tilted pelvis pulls your muscles in weird directions. Tight hip flexors and weak glutes are common culprits, leaving your lower back to pick up the slack.
2. Spine Misalignment: Your spine depends on your pelvis for support. When the pelvis tilts, it changes the way your spine sits, putting extra pressure on certain areas.
3. Pinched Nerves: The misalignment can press on nerves in your lower back, causing pain that sometimes shoots down into your legs.

What Is Spine Degeneration?

Spine degeneration is a fancy way of saying your spine is wearing out. It is something that happens naturally as we age, but if your pelvis is off balance, it can make things worse.

• Herniated Discs: A tilted pelvis puts uneven pressure on the discs in your spine. Over time, this can cause them to slip or bulge, leading to pain.
• Arthritis: Misalignment speeds up wear and tear on the joints in your spine, making arthritis more likely.
• Spinal Stenosis: Chronic misalignment can narrow the spaces in your spine, pinching nerves and causing even more discomfort.

How Do You Know If You Have a Pelvic Tilt?

Here are a few telltale signs to look out for:

• Lower back pain that doesn’t seem to go away
• Tight hips or hamstrings
• Trouble standing or sitting up straight for long periods
• One hip or shoulder sitting higher than the other

If any of this sounds familiar, it’s worth looking into your pelvic alignment.

What Causes Pelvic Tilt?

A lot of it comes down to how we live today:

• Too Much Sitting: Whether it is at a desk or in a car, sitting for long hours tightens your hip flexors and weakens your glutes.
• Poor Posture: Slouching while sitting or standing throws your pelvis out of its natural position.
• Lack of Movement: Without regular exercise, the muscles that support your pelvis can become weak and imbalanced.

How to Fix Pelvic Tilt and Prevent Lower Back Pain

You can take the following steps in practice to fix pelvic tilt and keep your back in good shape.

1. Stretch the Tight Spots

Tight hip flexors and hamstrings are common with pelvic tilt. Try stretches like lunges or yoga poses like pigeon poses to loosen them up.

2. Strengthen the Right Muscles

Focus on exercises that build strength in your glutes and core. Moves like bridges, planks, and bird dogs can help restore balance.

3. Watch Your Posture

Be aware of how you sit and stand. Keep your spine straight and avoid slouching. Small changes can make a big difference.

4. Try ESAP Pelvic Leveler

ESAP pelvic leveler is a simple tool that helps align your pelvis and balance out your movements. It’s especially helpful if you’re dealing with pelvic misalignment issues due to repetitive actions like pressing gas and brake pedals while driving.

5. Stay Active

Regular movement helps keep your muscles flexible and your body aligned. Even a daily walk can do wonders.

The Takeaway

Pelvic tilt may not be a big problem, but sooner or later it creates other problems that give discomfort and bring about long-run issues such as spine degeneration. The key is catching it early and making small changes to your daily routine.