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Do You Have A Pelvic Tilt?

What is a Pelvic Tilt?

Pelvic tilt is the change in posture that happens with the rotation of the pelvis.
There are two types of pelvic tilts, anterior and posterior. Both these rotations can cause both low back pain, hip pain, poor posture, poor biomechanics and gait patterns.

Anterior Pelvic Tilt

An anterior pelvic tilt (most common in women) has a rotation going forward. Think of your pelvis being a bucket and you are dumping the water in front of you. In other words, your pelvis is tilted forward.
This can indicate:
    – Tight hip flexors
    – Weak hamstrings
    – Weak Glutes
    – Weak Core
The good news is these are all issues we can fix! However, it will take time.

Posterior Pelvic Tilt

Posterior pelvic tilt is the opposite of an anterior tilt. It presents with more of a flattened low back (little lumbar curve). Your buttocks is tucked in and you present with more or a flattened back.
This can indicate:
  – Tight Glutes
  – Tight hamstrings
  – Weaker anterior chain
Again! All issues we can fix! However, time and effort is needed.

Do You Have a Pelvic Tilt?

Here is an exercise to test if you have a good pelvic tilt.

First, stand straight with your back against the wall, relax your spine. Breathe deeply and try to flatten the small of your back against the wall.

Now, check how far away your feet are from the wall! Are they close, or far? You ‘should’ be able to perform this exercise with your heels touching the wall, this indicates you have great pelvic control.

If you find you are unable to flatten your back against the wall with your feet back, bring your feet forward so you can perform the exercise properly.

Do this exercise every day holding that tilt for 10 seconds repeating it 10 times.
Retest yourself in a week’s time, see if there is any improvement in your control!

What Should I Do?

An exercise routine that incorporates both stretching and strengthening can, over time, help correct your pelvic tilt. If you’re struggling with locating your back or hip pain you can book an appointment with a physiotherapist. Together you can personalize an exercise routine to help locate and correct the problem areas causing your pain.

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If you want to know more about a certain type of pain, or even some sample exercise routines regarding pelvic tilts, let us know!