How To Fix Posterior Pelvic Tilt- ( 7 Exercises To Fix In 2022)

How To Fix Posterior Pelvic Tilt?

Movement dysfunction is primarily caused by muscle imbalance. Having a pelvic tilt can cause problems with mobility, stability, posture, and motor control.

Pain relation to the body, pelvic tilt refers to the position of the pelvis.

Whenever your pelvis is out of alignment, it will tilt one way or another, causing many disruptions in the kinetic chain.

Many pelvic tilt problems are caused by imbalances in the hip flexors and extensors. Due to the fact that these muscles attach to the pelvis and lower back, it is likely that other pelvic region muscles will become tense as well.

In addition to the psoas major, the rectus femoris, and the quadratus lumborum are included in this group.

In either case, these muscles affect the lower back region and are responsible for poor posture. 

It is important for you to help your clients avoid pelvic tilt-related problems, including pelvic floor dysfunction.

When the pelvic floor muscles cannot be controlled, many other things can happen in the body. Through muscle contractions, the pelvic floor muscles assist in organ function.

In order to create a more durable body and fix movement dysfunctions, corrective exercise should be incorporated into a client’s program.

Performance can be improved through corrective exercise, performance can be restored, and injury risk can be reduced 

The best way to Fix this problem is to sit in Posterior Pelvic Tilt chair which is comfortable and flexible.

Types of Posterior Pelvic Tilt Issues

Leg muscles that are weak and tight
Tendons around the pelvis are shortened
Unbalanced
Posture problems

Causes of Posterior Pelvic Tilt

Causes of Posterior Pelvic Tilt
1

 Poor Sitting Posture

You’re already at risk of posterior pelvic tilt if you sit all day, but if you sit poorly, your risk increases even further. By sitting slouched at your desk all day, you distort your spine’s curvature and put stress in all the wrong places. A weakening of the hip flexors and back muscles. And the hamstrings, gluteal and abdominal muscles get very tight. high and mid back chair are best for poor sitting posture

2

Poor Standing Posture

The same applies to standing posture as it does to sitting posture. Standing with a posterior pelvic tilt posture may cause you to round your lower back and hunch your shoulders. The upper body will lean back more and the abs will feel shortened.

3

Holding/Carrying Heavy Objects

You may develop a posterior pelvic tilt posture if you hold heavy objects for an extended period of time. When you try to support a “heavy object” with your hips, your tailbone tilts forward (or “under”). As a result, your back is elongated, and your abdominal muscles are shortened. As a result, postural problems will develop over time.

4

Incorrect Exercise Regiment

The posterior pelvic tilt may be caused by exercising gluteal, abdominal muscles, and hamstrings. In the absence of counterbalancing back muscles, overdeveloped abdominal muscles can pull the pelvis posterior and flatten the lumbar spine.

5

Sleeping Posture

The natural curve of your spine may be restricted by your mattress or sleeping position, resulting in pelvic tilt. Find out the ways how to sleep in lateral pelvic tilt.

How Posterior Pelvic Tilt Happens?

How Posterior Pelvic Tilt Happens?

Sitting for long periods causes our hip flexors to shorten, causing compensatory tension in the hamstrings.

When you stand up and have short hip flexors, your hamstrings will pull on your hip and lower back.

Because of this, your hips tilt backward and your lower back flattens, making your butt and gut appear larger. Interestingly, sedentary lifestyle choices also cause anterior pelvic tilt, but with opposite effects.

How Can I Tell If I Have Posterior Pelvic Tilt?

A slight pelvic tilt is common in humans to some extent. It depends on your body type, genes, etc. A slight pelvic tilt is more common in women than in men.

You can, however, determine whether you have PPT by performing the Thomas Test. 

You can do this by getting a friend to observe you, or by using your phone or webcam to record it to fix posterior pelvic tilt

Sit on the edge of a table or on another stable surface
Place your hands on your knees and lean back until you are flat on your back
Extend one leg at the hip until your thigh touches the table, then let go of that leg.

Neither your hip nor leg can rotate or move outward if your thigh touches the table and your knee is bent.

You may have PPT if your knee needs to be extended (straightened) in order to touch the surface of the table. You have a short rectus femoris.

If your thigh cannot touch the table even after extending your knee, your psoas is short.

You have a short tensor fascia latae if the thigh needs to touch the surface of the table by moving your leg and hip outside.

In the event that any of these things occur, and if your spine is even slightly curved, you will benefit from some PPT exercises or drills that will correct these issues.

Stretching And Strengthening To Correct Posterior Pelvic Tilt

How Posterior Pelvic Tilt Happens

Hip Flexors

Tight hip flexors cause anterior pelvic tilt. Shortening occurs when a muscle tightens. As hip flexors shorten, hip extensors loosen up or lengthen.
It is attached to the pelvis and the lower back by the iliopsoas, sartorius, and rectus femoris muscles. As a result of their origin and attachment sites, these muscles play a crucial role in hip flexion. Poor posture and excessive sitting keep the hips flexed for a long time.
Hip bends cause the front of the pelvis to rotate forward and the back of the pelvis to rotate upward. An anterior pelvic tilt is caused by this body position. It is essential to deliver a healthy baby during pregnancy that the pelvis tilts.
Strengthen your core and surrounding muscles during pregnancy by performing pelvic tilt exercises. As important as pre-pregnancy exercises are post-pregnancy exercises.

Hamstrings, Glutes, and Abs

A posterior pelvic tilt has the opposite effect. When the front of the pelvis tilts up and back, tight hamstrings and glutes pull the bottom of the pelvis under the body. While weak lower back muscles do not respond to tight abdominal muscles, they pull the pelvis up. As a result, a posterior pelvic tilt is created. 

Quadratus Lumborum

If you’ve ever heard a client say they have one leg shorter than the other, they might have lateral pelvic tilt. An apparent short leg can be caused by a lateral pelvic tilt. A lateral pelvic tilt is usually created and corrected by the quadratus lumborum. Quadratus lumborum attaches to both the pelvis and lumbar spine deep within the abdominal wall. It is primarily responsible for lateral bending, or bending sideways. In this way, the pelvis can be stabilized. This muscle will begin to pull the pelvis up on the other side of the spine as it becomes tighter on one side. Proper pelvic positioning is the first step to preventing pelvic tilt in your clients. Check your clients for pelvic tilts or signs of pelvic tilts on a regular basis. As a fitness trainer, it is important to know if a tilt exists so that you can prescribe the right workout routine encompassing the corrective exercise.

How To Design A Corrective Exercise Program To Correct Posterior Pelvic Tilt

An examination of a client’s natural lower back curve can help determine if they have posterior pelvic tilt issues.

When the lower back does not have a natural curve, you can identify a posterior pelvic tilt. Check the position of the posterior superior iliac spine in relation to the anterior superior iliac spine.

You can locate the posterior superior iliac spine by feeling for the two bony landmarks in your lower back. The anterior superior iliac spine is located in the front of the body. This can be a sign of posterior pelvic tilt as they should have a slight decline from front to back. This is because most horizontal.

When a client tests positive for posterior pelvic tilt, you need to design a corrective exercise program. Glute, hamstring, and ab muscles should be loosened during this program. Besides strengthening the hip flexors, you should also strengthen the lumbar erectors.

Do Tight Hamstrings Cause Posterior Pelvic Tilt?

The issues with this version are the opposite of those with the anterior pelvic tilt. This occurs when the top of the pelvis rotates under the body while the front tilts up and back.

In the same way as anterior pelvic tilt, the spine is compromised, and corrective exercises would be beneficial. A tight hamstring can cause posterior pelvic tilt.

Effects Of Hamstring Stretching On Pelvic Tilt.

A tight hamstring causes a posterior pelvic tilt and reduced lumbar lordosis, resulting in low back pain. Standing workers’ pain and work ability after hamstring stretch with pelvic control.

One hundred adult volunteers were randomly assigned to pelvic control hamstring stretching (PCHS) (n = 34), general hamstring stretching (GHS) (n = 34), and control (n = 32).

The control group performed exercises at home. Three days a week for six weeks, hamstrings were stretched and lumbopelvic muscles were strengthened. Visual analog scale (VAS), straight leg raise test (SLR), sit and reach test (SRT),

Oswestry disability index (ODI), and work ability index (WAI) were used to evaluate outcomes. For back pain reduction and improvement of work capability in an industrial setting, pelvic control hamstring stretching would be more beneficial.

Exercises To Correct Posterior Pelvic Tilt

1

Seated Hamstring Stretch

In prolonged sitting and standing, hamstrings can become tight, resulting in poor posture and a posterior pelvic tilt. As you stretch out your hamstring, you’re lengthening the muscle and maintaining a neutral pelvic position.

You should perform it as follows:

Start by sitting on a hard chair
Lie on your left side and stretch your left leg
You can stretch your toes by bending forward and reaching for them
The position should be held for 15 to 20 seconds
Return to the starting position slowly
On your right side, repeat the procedure
For each side, aim for three repetitions
2

Abdominal Press Up (Cobra Pose)

Stretching out your tight abdominal muscles will help them lengthen, allowing you to maintain a more neutral pelvis position.

The procedure is as follows:

Begin by lying on the ground with your hands flat on the floor at your shoulders
As you raise your shoulder off the ground, slowly push your hands until you feel a slight stretch
Exhale as you push further into lumbar extension
Perform five repetitions
3

Lunges

Strengthen your glutes and quadriceps with lunges.

The procedure is as follows:

Start by standing with your feet together
Step out your left leg in front of you
Bend your left leg 90 degrees (your right knee should touch the floor while your left leg is 90 degrees)
Return to the starting position by pushing up with your left leg
On your right side, repeat the process
For each side, aim for 3 sets of 10 lunges
When lunging, ensure that your knee does not pass the level of your toe, since this position increases knee stress
4

Plank

You can strengthen your gluteal and deep core muscles with this exercise.

Here’s how to do it:

As you lie on your stomach, place your forearms on the mat.
Put your forearms and toes on the floor as you engage your core.
Make sure your spine is in a neutral position (not sagging in low back or lifting butt).
Hold a plank position for 20-30 seconds, then lower yourself to the ground.
Two to five repetitions of this exercise are recommended.
Straighten your back throughout the exercise.
5

Glute Bridge

Strengthening your core, gluteal muscles, and back muscles is the result of this exercise.

How to do it:

Your arms should be beside your torso, your knees bent, and your feet flat on the floor.
Brace your core and squeeze your butt before moving.
Continue to squeeze your butt as you brace.
You should hold this position for 5 seconds and then slowly return to the starting position.
Aim for a total of 10 repetitions.
**Don’t hyperextend during this movement, your glutes should fire.
6

Leg Raises

Leg raises help to strengthen your hip flexors which can get weak from Posterior tilt of the pelvis.

Here’s how to do it:

Place your legs straightened on the floor while lying flat on the floor.
While keeping your arms straight at your side, slowly lift your legs off the ground, using your abdominal muscles, and arch your lower back from the floor.
Put your legs back in the starting position slowly. This exercise develops your core muscles by only moving your legs.
Please bend your knees slightly if you have pain when lifting your legs during this exercise
7

Dead Bug

(Alternate both sides)As well as improving hip and trunk stability, this exercise increases deep core strength.

How to do it:

Lie on your back with both arms extended towards the ceiling.
Lift your legs to 90 degrees off the ground.
By rotating your pelvis upwards and bracing your core muscles, exhale to bring your ribcage down and flatten your back onto the floor (this is your starting position for this exercise).
In this exercise, you will extend your left leg, straighten it at the knee and hip, and lower it to just above the floor (don’t let your lower back arch); at the same time, you will lower your right arm to just above the floor.
Keep your abdominal and gluteal muscles tightened and return your left leg and right arm to their starting positions.
Do the same with your left arm and right leg. You should alternate sides for a total of 20 repetitions.

Final Thoughts

Maintaining a healthy lifestyle requires movement. Back pain, poor posture, and other health problems can be caused by a sedentary lifestyle.

Your body will move better, stand taller, and support itself better if you incorporate these simple exercises into your daily routine.

Posterior pelvic tilt can negatively affect your spinal health. To achieve a more neutral pelvic position and a healthier spine, stretch out shortened and tight muscles and strengthen inactive and weakened muscles.

How To Fix Posterior Pelvic Tilt FAQs

Is posterior pelvic tilt curable?

Correcting a posterior pelvic tilt involves balancing the muscles that affect the abnormal pelvic positioning. In order to regain flexibility in chronically tight muscles, stretching is necessary. Strengthening weak muscles is necessary.

What muscles are tight with posterior pelvic tilt?

Posterior pelvic tilt is commonly caused by tight hamstrings, glutes, and lower abdominal muscles coupled with weak quadriceps, psoas, and lower back muscles. A tight muscle pulls on a body structure that is not counterbalanced by a weak muscle pull.

What causes excessive posterior pelvic tilt?

Leg muscles that are weak and tight. The tendons around the pelvic bones are shortened. The balance is incorrect. The posture is poor.

Can tight hamstrings affect pelvis?

 Stretching a tight muscle will do more harm than good if the muscle holds extra tension. The hamstrings provide stability to the pelvis when it tilts anteriorly. A tight hamstring is more a symptom than a cause.

Ron Mason
Ron Mason Is a retired forestry professional. I was an environmental educator (Forester) with the USDA Forest Service. I was a contract forester with the private sector. I have a strong science and engineering background with an emphasis on timber stand management, forest ecology and wildlife biology. I am an avid woodworker and love to build furniture, tables, cabinets and other wood items.