Pelvic Tilt: Causes, Symptoms, Exercises

Pelvic tilt is the most common condition and is generally overlooked, though it brings many issues in the posture of a person and results in severe cases of discomfort in the lower back, hip, or even back. Have you ever felt unbalanced or a bit out of sync? If yes, a tilt in your pelvis can be the major reason. Here, in this piece of writing, we will explain all about pelvic tilt causes, symptoms, and how to fix pelvic tilt with certain exercises and lifestyle changes. Keep scrolling!

Pelvic Tilt Causes

You may experience the problem of Pelvic Tilt due to various reasons. Pelvic tilt causes generally combines some lifestyle factors and muscular imbalances. Let’s unveil curtain from some of the top causes behind pelvic tilt:

Poor Posture

Those who follow the practice of sitting for long hours with poor posture can certainly get prone to the issue of pelvic tilt. It has been found that a slouched back, hunched shoulders, and leaning forward at a desk can imbalance the alignment of your pelvis over time. Thus, going with the right posture is a must to get rid of the issue.

Muscles Imbalance

When some of the muscles become weak or when these are overworked they pull on the pelvis and thus lead to an imbalance. People facing the problem of tight hip flexors generally fall prey to anterior pelvic tilt while those who have tight hamstrings and weak glutes suffer from the posterior pelvic tilt issue.

Sedentary Lifestyle

Another major pelvic tilt cause is a sedentary lifestyle followed by people. Those sitting for long hours without any breaks can find themselves suffering with the problem of back pain and discomfort in the long term which finally turns out to be a pelvic tilt issue. You need to understand that inactivity leads to creating muscle imbalance – some muscles get tightened while some turn weak.

Improper Exercise Routine

Exercise is the best way to balance your body. However, if not done correctly, it can lead to problems. Pelvic tilt can also occur if you are not following proper stretching or exercise routine or are overtraining a group of specific muscles.

Pelvic Tilt Symptoms

Pelvic tilt can become a big problem for you if not treated on time. You need to ensure you are not seeing any of these symptoms if don’t want the problem to sneak up on you.

• Lower Back Pain: It is a symptom that can be seen in both anterior and lateral pelvic tilt issues. It usually occurs due to added stress in the lumbar region.
• Hip Pain and Tightness: You may feel tightness or strain in your hips if struggling with the problem. The condition can be witnessed generally when moving or after sitting for a while.
• Imbalanced Walking or Running Patterns: An imbalanced pelvis often affects gait, which can cause knee or ankle discomfort over time.
• Poor Posture: Last but not least, you may find an exaggerated curve in your lower or flat back. This can be the symptom of both anterior and posterior pelvic tilt.

We have explained pelvic tilt causes and symptoms so far, now let’s make you acquainted with the exercises for fixing pelvic tilt issues.

How to Fix Pelvic Tilt

Well, the good news is that the pelvic tilt problem can be corrected using several exercises and stretches. So, here’s a rundown of some effective exercises for pelvic tilt:

Pelvic Tilts

Pelvic tilts are strong enough to stimulate the lower back and pelvic muscles. They correct pelvic misalignment, improve posture, and relieve lower back pain.

How to Perform

Simply lie on your back, bend your knees, and place your feet flat. Tilt your pelvis slightly by flattening your lower back into the floor and then release.

Repeat for 15 reps

Hip Flexor Stretches

Hip flexors play a major role in fixing anterior pelvic tilt. So, you can certainly add them to your routine to restore balance.

How to Perform

Kneel down on one knee with the other foot in front at a 90-degree angle. Gently press your hips forward, and let the front of your back leg feel the stretch. Hold for 20-30 seconds, then switch sides.

Repeat for 8-10 reps

Bridges

Bridges target the glutes and are considered one of the best exercises for pelvic tilt realignment.

How to Perform

Lie on your back, knees bent, feet hip-width apart. Squeeze your glutes and lift your hips, making sure your body is creating a straight line from knees to shoulders. Slowly get back to normal.

Repeat for 12-15 reps

Planks

Strengthening the core is important for maintaining pelvic alignment and for achieving this planks are an excellent way.

How to Perform

Get into a forearm plank position maintaining the straight line of your body from head to heels. Activating your core, hold the position for 20-30 seconds. You can gradually increase time as you build strength.

Repeat for 5-7 reps

Seated Forward Fold

This stretch is ideal for relieving tight hamstring, which is a common reason behind pelvic tilt.

How to Perform

Sit with your legs extended in front of you. Slowly reach forward toward your toes, feeling the stretch along the back of your legs. Hold for 20-30 seconds.

Repeat for 8-10 reps.

Wrapping Up

Pelvic tilt is more than just a nuisance! It can impact how you move, feel, and even rest. But with awareness of pelvic tilt causes, symptoms, and targeted exercises, you can often fix and prevent the issue. So, if you’re feeling a little “off-balance”, it is recommended to incorporate the above-jotted tips and exercises into your daily routine and enjoy the benefits of a well-aligned body.