Posterior Pelvic Tilt: Causes and Treatment

A posterior pelvic tilt is a postural misalignment in which the pelvis is tilted backward, causing the lumbar spine to flatten and the buttocks to stick out. This can lead to a variety of problems, including lower back pain, tight hamstrings, and a swayback posture.

Causes of Posterior Pelvic Tilt

There are many different causes of posterior pelvic tilt. Some of the most common include:

  • Weak abdominal muscles: The abdominal muscles help to support the spine and pelvis. When they are weak, they can’t pull the pelvis forward into a neutral position.

  • Tight hamstrings: The hamstrings are the muscles that run down the back of the thigh. When they are tight, they can pull the pelvis backward.

  • Sitting for long periods: Sitting for long periods can shorten the hip flexors, which are the muscles that bend the hips. This can also pull the pelvis backward.

  • Wearing high heels: Wearing high heels can shorten the Achilles tendon, which is the tendon that connects the calf muscles to the heel bone. This can also pull the pelvis backward.

  • Injuries: Injuries to the pelvis, hips, or spine can also cause posterior pelvic tilt.

Symptoms of Posterior Pelvic Tilt

In addition to lower back pain, tight hamstrings, and a swayback posture, other symptoms of posterior pelvic tilt can include:

  • Rounded shoulders
  • Kyphosis (hunchback)
  • Difficulty squatting
  • Pain in the buttocks or hips
  • Difficulty standing up straight

Treatment for Posterior Pelvic Tilt

If you think you have posterior pelvic tilt, there are several things you can do to treat it. These include:

  • Strengthening your abdominal muscles: Exercises such as planks, crunches, and leg lifts can help to strengthen your abdominal muscles.
  • Stretching your hamstrings: Stretching exercises such as hamstring stretches and seated forward folds can help to loosen your tight hamstrings.
  • Improving your posture: Pay attention to your posture throughout the day and make sure to stand up straight and sit up tall.
  • Wearing flat shoes: Avoid wearing high heels regularly.
  • Seeing a physical therapist or chiropractor: A physical therapist or chiropractor can help you develop a specific exercise program to address your posterior pelvic tilt.

Spinal Decompression Therapy

In some cases, spinal decompression therapy may be used to treat posterior pelvic tilt. Spinal decompression therapy is a type of treatment that involves gently stretching the spine. This can help to take pressure off the discs and joints in the spine, which can help to relieve pain and improve mobility.

Chiropractic Care

Chiropractic care is another option for the treatment of posterior pelvic tilt. Chiropractors are musculoskeletal specialists who can help to improve the alignment of the spine and pelvis. This can help to relieve pain and improve mobility.

Anterior Pelvic Tilt Symptoms

It’s important to note that there are two types of pelvic tilt: anterior and posterior. Anterior pelvic tilt is the opposite of posterior pelvic tilt, and it occurs when the pelvis is tilted forward. Symptoms of anterior pelvic tilt can include:

  • Lower back pain
  • Tight hip flexors
  • A lordosis (swayback) posture
  • A prominent belly

If you are concerned that you may have anterior pelvic tilt, it is important to see a doctor or physical therapist to get a diagnosis and treatment plan.

Conclusion

Posterior pelvic tilt is a common postural misalignment that can cause a variety of problems. However, there are several things you can do to treat it. If you think you have posterior pelvic tilt, talk to your doctor or physical therapist about the best treatment options for you.

Additional Tips

  • In addition to the tips mentioned above, here are a few other things you can do to prevent posterior pelvic tilt:
  • Take regular breaks from sitting.
  • Get regular exercise.
  • Maintain a healthy weight.
  • Practice good posture.

By following these tips, you can help to keep your pelvis in a neutral position and prevent posterior pelvic tilt.

I hope this article is helpful. Please let me know if you have any other questions.