Posterior Pelvic Tilt: Cause, Symptom, Treatment, Exercises

Several times we come across the term Posterior Pelvic Tilt. Although the term is widely used, several times there is not much awareness of what it exactly is. 

In this article, we will discuss Posterior Pelvic Tilt: Cause, Symptom, Treatment, and Exercises. 

Posterior Pelvic Tilt: The Concept

The body area below the abdomen which is located between the hip bones and contains the bladder and rectum is Pelvic. 

Posterior pelvic tilt can be described as the condition in which the pelvis is not in a normal position and is tilted in a backward position.  

This affects the tailbone and hips too. Which makes the different body bones and parts opposite to their actual position. This tilt can happen both forward and backward.   

When there is a forwarded positioning of the pelvis it many times results in a rounding of the lower spine. It causes a flat back. 

Posterior Pelvic Tilt: The Causes

When it comes to posterior pelvic tilt it can be caused by various reasons. The different causes are: 

• Bad posture.
• Wrong movement habits.
• Slouching while standing or sitting
• Sleeping on stomach
• Lack of movement
• Imbalance between muscles
• Long-term medical conditions
• Due to the effect of hip anatomy
• Weakness in the muscles
• Hamstring Tension
• Tightness of muscles

Posterior Pelvic Tilt: The Symptoms

The symptoms of the posterior pelvic tilt may range from simple discomfort to severe pain which becomes unbearable lots of time. The different symptoms are:

• Unnatural posture followed by pain.
• Flat Back
• Tucked Glutes
• Bad Posture
• Muscle Tightness
• Back Pain
• Weakness of Muscles
• Knee Pain
• Hip Pain
• Difficulty in Getting Up
• Uncomfort while Walking 

Posterior Pelvic Tilt: The Treatment

The treatment of posterior pelvic tilt treatment depends highly on the depravity of the situation. 

That means if there is minor discomfort or a posture issue it can be easily treated at home by just following simple changes. 

For minor issues, one can do exercises and get rid of this problem. In many cases just keeping an eye on the sleeping habits and a change in it is also useful. 

One may correct the sitting posture if required and get rid of the problem easily. 

Whereas if there is severe pain and other more grave symptoms that have a negative effect on the day-to-day life of the individual one might need to see a doctor. 

Where he will recommend the necessary and possible action which should be taken. Many times a physical therapist can also help one by providing various therapies and helping the individual get over the situation.

Posterior Pelvic Tilt: The Exercises

There are various exercises to help the individual get over the problem and the inconvenience caused by it. The different exercises are:

Warm-up: 

Start with a nice warm-up. Do spot jogging for 5 minutes. Then stretch your arms and legs which will keep the muscles flexible during the workout.  

Leg Raise

Lie down on the floor keeping the legs straight. Now raise one leg high facing the ceiling. 

The other leg should be bent and the other foot should be kept flat on the floor. Hold in the same situation for a few seconds. Now bring the leg back to the floor. 

Repeat 15-20 times on each side.

Cobra Pose

Lie down on the floor by keeping your face towards the floor. Now rise up from the front body. 

At this time shoulder blades should be moved down and the chest should be opened up. Hold the same position for 30 seconds. 

Now return to the initial position. Repeat the whole exercise 15-20 times.

Toe Touch

Stand in a straight position keeping the feet at shoulder width apart.  Now bend down on the hip height and touch the toes. 

At this time hips and toes should be at the same length.  Maintain balance and position. Repeat the exercise 15-20 times.

Hip Bridge

Lie down on the floor on the back. Place the arms next to the body. Now bend both knees and place the feet firmly flat on the surface. Lift the body from hips up squeezing the adjoining muscles. 

Place hands below the yoga block for support. Hold in the same position for a few seconds and return back to the starting position. Repeat the whole exercise 10 times.  

Slouch-Overcorrect

Sit straight in a chair without taking any support. Now slouch the back forward. 

Hold in this position for a few seconds, unless you feel any pain. If so, return to sitting upright. Feet should be placed on the floor flat at this moment. Here more attention has to be paid to sitting straight as far as possible. If there is a feeling of slight pain carry on and hold for a few seconds. 

If the pain is severe, stop at the very moment and relax.  With time this strain will go. Once done, return back to the straight posture. Repeat the whole exercise 10 times. 

The Bottom Line:

As discussed above Posterior Pelvic Tilt: Cause, Symptom, Treatment, Exercises brings answers to the different aspects related to this issue. 

One can easily correct it by following simple exercises and making small changes in standing and sitting posture. 

If ignored, over time this issue can put compression on parts of the back. Which will lead to more painful and discomforting situations. 

The added load on the spine can lead to big medical problems. Which if not treated on time can be devastating. 

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