How To Fix Posterior Pelvic Tilt
Posterior Pelvic Tilt often dubbed as “hip tilt” is an issue that affects many people in the US due to a sedentary lifestyle or poor posture while sitting. From joint and hip pain to having your butt and gut protruding out more than usual – PPT can bring about considerable discomfort not only physically but also psychologically when it comes to how clothes fit, thus decreasing self-confidence. Sadly, the excess weight in your abdomen won’t be eliminated through dieting alone as this is a muscular and skeletal issue. Here are some insights from Portland Oregon chiropractic practice concerning PPT to assist you with further comprehension along with a few ideas on how to address it.
What is Posterior Pelvic Tilt?
The medical term for an unnatural forward or backward tilt of the hips is the posterior pelvic tilt. There are various forms, including anterior pelvic tilt which is marked by a pronounced arching in the lower back and an appearance of thrusting both belly and buttocks outwards. This can be attributed to a tilting of the pelvis that forces too much lordosis into the lumbar spine. Posterior pelvic tilt can be identified by individuals looking like they are tucking in their buttocks. This is due to the backward tilting of the pelvis, causing a flattening of the lumbar spine. The most frequent causes for this unhealthy posture include sedentary lifestyles and inadequate daily activity levels.
How Posterior Pelvic Tilt Happens
Prolonged sitting has a detrimental effect on our bodies, leading to shortened hip flexors and consequent tension in the hamstrings. When you stand up with already-shortened hip flexors, the hamstrings pull your hips backward as well as cause flattening of your lower back, which leads to an increase in prominence of both buttocks and stomach. The anterior pelvic tilt is another result of similar sedentary lifestyle choices but works opposite to this outcome.
How can I tell if I have Posterior Pelvic Tilt?
While a certain level of pelvic tilt is natural in humans, it varies depending on the individual’s body build and genetic makeup. Females are more susceptible to this phenomenon than males. To ensure that you don’t have an excessive case, try performing the Thomas Test with assistance from either a friend or by recording your movements using a smartphone or webcam.
- Sit on the edge of a table or another stable surface
- Grab both of your knees and lean back until your back is flat on the surface
- Now, let go of one leg and extend at the hip until your thigh touches the table
You don’t have PPT if: your thigh touches the table and the knee is bent with neither hip nor leg rotating or moving outward.
You might have PPT if: If your thigh won’t touch the table even after you extend your knee, it’s likely that your rectus femoris and psoas are short. Similarly, if a slight shift in movement to the outside of your leg and hip is required for contact with the surface of the table, then you must assume that there is tightness within both TFL (tensor fascia latae) muscle groups. If any or all of these conditions apply to you while also having a curved spine; PPT corrective drills/exercises will be greatly beneficial!
What Can I Do To Fix It?
Exercises
To fix posterior pelvic tilt, you can try the following exercises and activities:
Stretching
Stretching the hip flexors can help to reduce the tension in these muscles and correct the tilt of the pelvis. Examples of stretches include the Pigeon Pose, the Lizard Pose, and the lunge stretch.
Strengthening
Strengthening the abdominal muscles can help to pull the pelvis forward and correct the tilt. Examples of exercises include Planks, Dead bugs, and exercises that work the Transverse Abdominus muscle such as the Vacuum exercise.
Postural Correction
Practicing good posture can help to reduce the stress on the lower back and correct the tilt of the pelvis.
Pelvic Tilts
Pelvic tilts can help to release tension in the lower back and improve the alignment of the pelvis.
Aerobic Exercise
Regular aerobic exercise can help to improve muscle strength and flexibility, which can help to correct the tilt of the pelvis.
It’s important to note that to achieve optimal results, it’s recommended to see a physical therapist or chiropractor for a proper assessment and develop a personalized treatment plan that addresses your specific needs. Remember, the best way to fix posterior pelvic tilt is a combination of stretching, strengthening, and awareness of your posture.
Be More Active
Inactivity is the primary source of PPT, so start exercising today! Even when your PPT is mild, dedicating thirty minutes a day to walking can drastically improve both flexibility and posture.
Chiropractic Adjustment
Tense, tight muscles that are compensating for weaker ones can be the root cause of PPT. Chiropractic adjustments can help you recover from pelvic tilt issues and get back to feeling your best. During your visit, your chiropractor will share specific exercises and stretches tailored to fit you in addition to providing advice on how to prevent future occurrences of this type of issue.
