Best Exercises to Correct Posterior Pelvic Tilt

Are you struggling with back pain or digestive problems? Well, know that posterior pelvic tilt could be the culprit. In this comprehensive guide, we will give you a brief of the best exercises to help correct posterior pelvic tilt. Also, we make you aware of the common signs to identify if you have the Posterior Pelvic Tilt problem or not. Read on!

Understand this way! The pelvis is formed by a group of bones that creates a basin-like structure in the lower abdomen area. Also known as Pelvic Girdle, this structure not only keeps the internal organs in place but also connects the trunk to the legs, which ultimately helps provide balance and support.

What is Posterior Pelvic Tilt?

If someone has a posterior pelvic tilt, it means their pelvis is tilted backward, lifting the front side up. To put it simply, when a posterior tilt occurs, the pelvic rotates upward.

When the pelvis is tilted, it affects the overall body alignment, most noticeable in the lower back. With a posterior tilt, the natural curve of the lower spine gets affected and over time, this misalignment can cause pain in the back.

To know more about What is Pelvic Tilt, Read Here!

Common Signs of a Posterior Pelvic Tilt

As you are now aware of ‘what is posterior pelvic tilt’, let’s now help you find out if you have a posterior pelvis tilt problem.

If you are not sure whether you have the problem of posterior pelvic tilt, here’s how to spot the issue.

• Does your lower back look unusually flat in a standing posture
• Does your lower back lean back against the chair while seated
• Do your hips tuck in when you squat?
• A slouched position with rounded shoulders is also a sign of a posterior pelvic tilt

Best Posterior Pelvic Tilt Exercises to Correct Alignment

Certain exercises, if done correctly, can help you correct a posterior pelvic tilt issue. Posterior pelvic tilt exercises mainly focus on correcting muscle imbalance in the pelvis or strengthening the muscles that support this area.

Apart from that, there are some exercises that help in relieving tightness in the hamstrings, ultimately helping the pelvis to return to a neutral position.

Below is a list of some of the best posterior pelvic tilt exercises for correcting a posterior pelvic misalignment.

Glute Bridge

You can begin by lying flat on your back with your knees bent and your arms resting by your side. Now raise your hips upward, hold for a few seconds, and then gently lower them back down.

Number of Repetitions Recommended: 8 to 12

Plank

For this exercise, you need to lie on your stomach with your forearms resting on the floor. Now tighten your core and lift your body off the floor so that it forms a straight line from head to heels. Hold your position for 20 seconds and lower yourself back down to relax.

Number of Repetitions Recommended: 2 to 3

Cobra Stretch

The next exercise you can practice to fix the posterior pelvic tilt issue is Cobra Stretch. All you need to do is lie on your stomach with your forearms flat on the ground. Bend your elbows and lift your upper body off the floor. Make sure it creates an arch in your back. Hold the position for 20 seconds and then relax.

Number of Repetitions Recommended: 2 to 3

Seated Hamstring Stretch

This exercise can be done while sitting in a chair. Keep your one knee bent and extend the other leg with its heel on the floor. Now bend forward until you feel a stretch in your hamstring. Hold this position for 20 seconds and then relax. Now, switch to the other leg and practice the same.

Number of Repetitions Recommended: 5-10

Toe Touch

As the name implies, you need to touch your toes while doing this posterior pelvic tilt exercise. Stand with your feet about shoulder-width apart. Bend forward at your hips and reach down to touch your toes. Hold this position for 20 seconds and again stand up back straight.

Number of Repetitions Recommended: 7-12

These are some of the best and easy-to-practice posterior pelvic tilt exercises to correct alignment.

Correcting a posterior pelvic tilt is not only about doing exercises. Your pelvic alignment can also be improved if you usually sleep on your stomach and switch your sleep position. Sleeping on your back can promote better spinal and pelvic alignment. Besides, you can also sleep on your side with a pillow between your knees for better support.

When You Need to Seek Assistance from a Healthcare Professional

The problem of posterior pelvic tilt can sometimes worsen and result in severe pain and discomfort. If you find that despite trying posterior pelvic tilt exercises and changing your sleep position, your symptoms are worsening, it is advisable to consult a healthcare professional. They can assess your condition and provide appropriate guidance to help you feel better.

Final Thoughts

It is important to timely address the issue for people struggling with posterior pelvic tilt problems. By doing specific posterior pelvic tilt exercises and making some simple changes to your sleep position, you can certainly improve your posture, and enjoy a healthier and active lifestyle.