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Anterior Pelvic Tilt Exercise
Body Part:
Pelvis & Lower Back
Equipment:
The Back Hero
Level:
Beginner
An Anterior Pelvic Tilt Exercise to Relieve Lower Back & Pelvic Pain
Anterior pelvic tilt (ATP) is a term used to describe a pelvis that rotates forward further than what is considered normal (a neutral pelvis tilts forward approximately 6 to 7 degrees), pulling your lumbar spine into a curve.
Anterior pelvic tilt is one of the many conditions on your body’s Sit List, the ailments caused by sitting for too long. Most of us spend eight hours or more at a desk, and then it’s home to the couch or comfy recliner. Some of us even sleep in a position similar to how we sit. Staying in the same position day in and out can be hazardous to our hip flexor muscles. The hip flexor muscles attach your pelvis and lumbar spine to the thigh. Sitting for prolonged periods causes the hip flexors to tighten and shorten. To compensate, your glutes (the muscles in your butt) lengthen and weaken. The muscle imbalance creates an all-pull-no-push situation: your pelvis tilts forward because the hip flexors are tight, and the glute muscles have weakened to the point that they can’t put up a fight. Other causes of anterior pelvic tilt include:
- Leading a sedentary lifestyle. Research shows that not moving enough plays a key role in restricting hip flexibility.1)
- Weak abdominal muscles. One of the functions of your abs is to support your core. If the muscles lack strength, they can’t keep your pelvis in proper alignment.
- Wearing high-heeled shoes.
Symptoms of anterior pelvic tilt are:
- Your lumbar spine curves inward, and your stomach sticks out. (Lumbar lordosis.)
- Unhealthy posture.
- Pain in the lower back, hips, or knees.
- Tight pelvic and thigh muscles.
- Weak glute and abdominal muscles.
In some cases, people with anterior pelvic tilt do not have any symptoms.
We’ve developed a stretch for anterior pelvic tilt that targets the hip flexors and lower back. Performing our stretch may help elongate the shortened muscles, reduce your pain, and correct anterior pelvic tilt. Check out our video below and follow along. All you need is our Back Hero. If you don’t have the Back Hero, use a stack of books. Our video begins with an explanation of how anterior pelvic tilt develops. If you’d like to start stretching immediately, skip ahead to the stretch demonstration at 06:16.
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Anterior Pelvic Tilt Exercise
Stack your Back Hero with the large base and the attachment of your choice. If you are using books, the stack should be approximately 5.5 inches (139 mm) high.
- Lie on your back with your Back Hero or stack of books next to you.
- Raise your buttocks and place the Back Hero under your sacrum (just under your lower back).
- Straighten both of your legs and spread them until they are shoulder-width apart.
- You’ll feel a stretch in your lower back and pelvic area.
- Stretch for at least 5 minutes.
- When you’re finished, raise your buttocks, slide your Back Hero out from under you and slowly stand up.
Full Tilt Pain Relief.
Perform our stretch for anterior pelvic tilt 5 to 15 minutes a day, 6 days a week, leaving one day to rest your muscles.
Tips to Bring Your Pelvis Back into a Neutral Position.
Treat your body to a little variety. If you have a standing desk, alternate between standing and sitting while you work and go for short walks on your breaks. Don’t forget your upper body! Do a posture check from time to time: are you sitting straight, shoulders down with your chin back? Check out our posture correction exercise.
Sources & Studies
- ↑1 Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International journal of environmental research and public health, 18(4), 1936. https://doi.org/10.3390/ijerph18041936.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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