5 Exercises to Help Correct Your Anterior Pelvic Tilt

Are you suffering from lower back, hip, and knee pain? It might be due to a misaligned pelvis. The pelvis is key to stabilizing your spine’s position, as well as making it possible for you to walk, run, and lift objects. When it’s out of alignment, many people experience muscle pain and stiffness radiating down the front of their thighs to the knees.

Luckily, you may find that a few simple exercises help restore flexibility and strength to your muscles, which will affect your pelvic tilt. If you’re suffering from pain thanks to an anterior pelvic tilt, the team at Posture Works in San Francisco, CA, and Denver, CO, can suggest further therapies that may help.

What is an anterior pelvic tilt?

An anterior pelvic tilt is often caused by tightness in the hip and gluteal muscles. The problem is quite common in people who live sedentary lifestyles and sit for many hours each day.

If you have developed an anterior pelvic tilt, you may have noticed that your pelvis tilts forward toward the ground. This forces your lower spine to curve, makes your rear end stick out, and has an impact on your posture, muscle strength, and joint pain.

When you have an anterior pelvic tilt, your quads and lower back tend to be stronger than your abdominal muscles and your glutes. This can tighten your hamstrings and hip flexors, causing pain in your back, legs, and knees.

Exercises to help correct an anterior pelvic tilt

If you suspect you have an anterior pelvic tilt, doing a few simple exercises at home may help you begin to correct it.

  1. Lying pelvic tilt and bridge: Lying on the floor with your knees drawn up and feet flat on the ground, push your lower back into the ground, then push yourself up into a bridge position by squeezing your glutes. Hold the position for ten seconds, rest, and repeat one to three more times.
  2. Standing pelvic tilt: Stand with your feet flat on the ground, about shoulder-width apart. Squeeze your glutes until you feel your pelvis tilting back, away from the ground. Hold, rest, and repeat.
  3. Hip hinge: With your chest high, bend your knees and push your hips back, keeping your core tight. Squeeze your glutes; hold, rest, and repeat.
  4. Planks: Lie on the ground on your stomach, with your toes tucked under. Raising yourself up on your forearms, squeeze your glutes to maintain a neutral pelvic position while you hold a plank. Rest and repeat.
  5. Squats: Standing with your feet shoulder-width apart, lower yourself into a squat, squeezing your abs to ensure your pelvis is in a neutral position. Pay close attention to keeping your pelvis in place as you squeeze your glutes to push your pelvis forward and stand back up. Repeat 15 to 20 times.

If you’ve noticed that your pelvic tilt is causing you pain or limiting your range of motion, contact Posture Works in San Francisco, CA, or Denver, CO, to inquire about treatment. Our team is proud to use Chiropractic BioPhysics (CBP) techniques to implement a holistic approach to wellness in patients experiencing back and hip pain.

Chiropractic BioPhysics, or CBP, is one of the most scientific, researched, and results-oriented corrective care techniques. CBP-trained chiropractors aim to realign the spine back to health, eliminating nerve interference and addressing the source of pain, fatigue, and disease. As with all chiropractic care, CBP is gentle, painless, and non-invasive.