How To Fix Posterior Pelvic Tilt

Posterior Pelvic Tilt, often called “hip tilt,” is a problem that many people in the US experience because of sitting too much or having bad posture. It can cause joint and hip pain and make your butt and belly stick out more than usual. This can be uncomfortable both physically and mentally, as it can affect how your clothes fit and your self-confidence.

Unfortunately, just dieting won’t fix it because it’s more about your muscles and bones. Here are some tips from Laurelhurst Chiropractic in Portland, OR to help you understand PPT better and some ideas to deal with it.

What is Posterior Pelvic Tilt?

When your hips tilt too much in an unnatural way, it’s called ‘posterior pelvic tilt.’ There are different types, like ‘anterior pelvic tilt,’ which makes your lower back arch a lot and pushes your belly and butt out. It happens because your pelvis tilts too much and forces your lower back to curve too far.

On the other hand, ‘posterior pelvic tilt’ makes you look like you’re tucking your butt in. That’s because your pelvis tilts backward and flattens your lower back. People often get these tilts because they sit a lot and don’t move around enough.

So, in simpler terms, it’s all about how your hips and lower back move, and it can be caused by sitting too much.

Most Common Causes of Posterior Pelvic Tilt

Poor Sitting Posture: Spending long hours sitting with improper posture, such as slouching or leaning forward, can gradually force your pelvis into a posterior tilt position. This can lead to muscle imbalances and discomfort.

Poor Standing Posture: Similar to sitting, standing with incorrect posture, like arching your lower back excessively or leaning backward, can contribute to a posterior pelvic tilt. It’s essential to maintain proper alignment when standing to avoid this issue.

Holding/Carrying Heavy Objects: Frequently carrying heavy items, especially if you’re not using proper lifting techniques, can strain your lower back and pelvis, potentially leading to a posterior pelvic tilt.

Incorrect Exercise Regimen: Some exercise routines, if not well-balanced or performed with incorrect form, can exacerbate muscle imbalances that contribute to a posterior pelvic tilt. It’s crucial to have a balanced workout plan that targets all muscle groups.

Bad Sleeping Posture: The way you sleep can also affect your pelvic alignment. Sleeping in a position that arches your lower back or puts undue pressure on your pelvis may lead to a posterior tilt over time. Opting for a supportive mattress and pillows can help maintain a better sleeping posture.

Addressing these factors through improved posture, proper lifting techniques, balanced exercise routines, and conscious efforts to maintain good sleeping posture can go a long way in preventing or correcting Posterior Pelvic Tilt and reducing associated discomfort.

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!

Top 5 Simple Exercises to Fix a Posterior Pelvic Tilt

Here are the top 5 simple exercises to fix a posterior pelvic tilt explained most easily:

Pelvic Tilts (Back and Forth)

  • Lie down on your back with your knees bent and feet flat on the floor
  • Tighten your belly muscles and press your lower back into the floor (like making your lower back touch the ground)
  • Hold it for a few seconds, then relax
  • Next, arch your lower back slightly and hold for a moment
  • Repeat this back-and-forth movement several times

Glute Bridges:

  • Lie on your back with your knees bent and your feet about hip-width apart
  • Squeeze your butt muscles and lift your hips off the ground until your body forms a straight line from your shoulders to your knees
  • Hold this position for a few seconds, then lower your hips back down
  • Do this exercise several times to make your butt muscles stronger

Hip Flexor Stretches:

  • Kneel on one knee with the other foot in front like you’re proposing
  • Lean slightly forward, but keep your back straight. You should feel a stretch in the front of your hip
  • Hold this for about 20-30 seconds on each side and repeat a few times.

Hamstring Stretches:

  • Sit on the floor with one leg straight out in front of you and the other bent, with the sole of your foot touching your inner thigh
  • Reach forward toward your straight leg while keeping your back straight
  • Hold this stretch for about 20-30 seconds on each leg, and repeat it a few times

Cat-Cow Stretch:

  • Get on your hands and knees like a cat
  • Arch your back up like a Halloween cat, and tuck your chin to your chest
  • Then, lower your belly down, stick your butt up, and lift your head like a cow
  • Keep switching between cat and cow stretches for a minute or two

These exercises are easy to do and can help fix a posterior pelvic tilt if you do them regularly. Start slowly, and as you get stronger and more flexible, you can do them for longer. If you have any concerns or health issues.

Chiropractic Treatment For Posterior Pelvic Tilt

When you have tense and tight muscles trying to compensate for weaker ones, it can lead to a posterior pelvic tilt (PPT). This tilt can cause discomfort and affect how you feel. Chiropractic adjustments can be a helpful way to address PPT and start feeling better. When you see a chiropractor for posterior pelvic tilt, they’ll first assess your condition. Then, they may use gentle adjustments to improve the alignment of your spine and pelvis. This can relieve tension and discomfort.

Your chiropractor will also give you specific exercises and stretches designed just for you. These exercises can strengthen weak muscles and stretch tight ones, helping to correct the tilt.

On the other hand, your chiropractor will provide advice on how to avoid PPT in the future. This could include tips on better posture, ergonomic adjustments, and lifestyle changes.

So, by working with a chiropractor, you can address PPT, reduce discomfort, and learn how to prevent it from coming back. It’s a holistic approach to feeling your best.

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Doctor of Chiropractic