Anterior Pelvic Tilt is a common postural misalignment causing excessive arching of the low back and protrusion of the lower abdomen and hips forward. This can be due to muscle imbalances and weakness, sedentary lifestyle, genetics, or a combination of the three.
While a slight anterior tilt is normal and optimal for alignment, more forward tilt can put increased pressure on rest of the body. A shift in the position at the pelvis affects our posture, our gait, our digestive function, and travels up the length of the spine to produce compensating shifts in the shoulders and neck, even the bones of the skull. Working with a chiropractor and massage or physical therapist can help adjust misalignments contributing to and stemming from excessive anterior pelvic tilt, and can also treat soft tissue to help release tight and shortened muscles and ligaments that may contribute.
In most cases anterior pelvic tilt means tight hip flexors and low back muscles, and weakened glutes, hamstrings and abdominal muscles. Speak with your healthcare team to determine what exercises may be right for your body to address imbalances and/or weaknesses.
Some exercises they might recommend:
Squats
Planks or other core exercises
Supine pelvic tilts/bridges
Quadruped hip extensions
Prevention tips:
Anterior pelvic tilt is often caused by sedentary lifestyle. If your job or lifestyle factors require you to sit for long periods of time, be sure to take frequent breaks to walk and stretch.
Incorporate stretching and/or foam rolling into your daily routine to help soften tight muscles, release trigger points and breakup fascial adhesions.
Observe ergonomic protocols anywhere you spend a lot of time such as your desk or your car. Ensure the correct alignment and posture with a comfortable, healthful works pace. Your doctor, physical therapist, or chiropractor can help you determine the optimal positioning for your body. Many companies also have an on-site ergonomic expert.
The body is a complicated network of connections. Other topics that maybe be relevant to your anterior pelvic tilt include tech neck and foot position.