Finding effective ways on how to fix anterior pelvic tilt is a challenge many people face today.
Short for APT, this condition occurs when your pelvis (the bony structure at the bottom of your spine) is tilted too far forward. Other causes include weak abdominal muscles, tight hip flexors, and poor posture.
When left unchecked, APT can cause a slew of unwanted side effects that include lower back pain and incorrect posture. People dealing with APT may also experience difficulty standing in a neutral position and walking properly.
As our pelvis plays a vital role in our posture, finding ways to fix APT should be a priority. But with so many different approaches to choose from, how can you tell which one is best for you?
That's what we'll be exploring in this comprehensive guide. At the end , you'll be armed with the knowledge and skills needed to properly address your APT and possibly relieve some of the pain associated with it.
You'll also learn the benefits of fixing APT, how to maximize them while also incorporating lifestyle changes to maintain your results.
7 Easy Ways to Fix Anterior Pelvic Tilt
With a wide range of techniques and exercises available, it can be overwhelming to figure out which approach is right for you.
The following are seven helpful tips that can help you fix APT in no time.
1. Correct your posture
If you are dealing with APT, then you know the importance of maintaining good posture.
Symptoms of anterior pelvic tilt come with poor posture. Taking the time to correct your posture will help your body relearn how to stand and sit correctly.
Take these simple steps to help correct your posture:
Wear posture-correcting braces
Perhaps one of the easiest and most comfortable ways to correct your APT is to wear posture-correcting braces.
These devices help to fix your pelvis in a more neutral position, which can alleviate lower back pain and improve your overall posture. When using a posture-correcting brace, it’s important to find one that’s comfortable and fits properly.
This way, you’ll be able to wear it for an extended period of time and see significant benefits.
Pull your shoulders back and down
Pulling your shoulders back and down is an important step in maintaining good posture.
This helps to properly align your spine and open up your chest, which can help to reduce APT. To do this, stand straight with your feet shoulder-width apart and pull your shoulder blades together.
Practicing this posture a few times a day will help you get into the habit of maintaining good posture regularly.
Keep your neck in line with your spine
Are you one to hold your head too far forward when sitting or standing?
Maintaining proper neck alignment is essential for correct posture, and this includes keeping your chin tucked in slightly. Doing so will help reduce the strain on your neck and shoulders.
With regular practice, you can help fix your APT with this simple trick.
Avoid hunching over or slouching when sitting
Picture someone sitting in a chair with a slouching posture. What do you see?
Chances are that this person is leaning forward and putting unnecessary strain on their spine.
Hunching over and slouching when sitting is a common cause of APT, so it’s important to avoid this at all costs. Achieving this is simple - just sit up straight and align your spine properly.
Once you get into the habit of sitting up straight, it will become second nature.
2. Stretch your hips and hamstrings
Taking part in regular stretches can also help improve your posture and reduce symptoms of anterior pelvic tilt.
When dealing with this issue, certain groups of target muscles tend to become tight more often than others. Two of which are your hips and hamstrings.
These muscle groups are responsible for supporting your spine and pelvis, so making them flexible can help reduce the risk of developing APT in the first place.
Here are some stretches that you can try:
The first of many stretches you should try to fix APT is the pelvic tilt stretch.
As its name implies, this corrective exercise is especially designed to improve the flexibility of your pelvic region.
To do one, start by lying on your back with both feet flat on the floor and your knees bent. Then, tighten your abdominal muscles and raise your pelvic tilt angle up towards the chest.
Hold the position for around 10 seconds before releasing it and repeating the same sequence several times. Repeat this several times per day to stretch out your hip flexors and reduce your anterior pelvic angle.
Another important stretch to try when finding relief from anterior pelvic tilt is the glute stretch.
Your glutes are one of the main muscle groups that help support your pelvis and spine, so stretching them can help correct any imbalances.
To stretch your gluteal muscles, lie on your back with your knees bent and your feet flat on the floor. Then, cross one leg over the other and pull it towards you as far as you can. Hold for 30 seconds before releasing and repeating with the other side.
With consistent practice, your weak glute muscles will become more flexible and stronger, making it easier to correct your APT.
Hip flexor stretch
Flexing your hips can also help fix anterior pelvic tilt.
This corrective exercise is especially beneficial for runners and cyclists, who tend to have tight hip flexor muscles from overworking them.
Getting started is easy. To do a hip flexor stretch, kneel down on one knee with your other leg in front of you. Then, press forward into your front foot and push your hip thrusts forward until you feel a gentle stretch.
How do you feel?
Hold for 30 seconds before switching legs. Also, ensure you keep your back straight throughout the exercise.
Ever heard of the piriformis muscle? It’s a small, powerful muscle located deep in your buttocks that connects to your hips and spine.
If it gets too tight, this can cause all sorts of issues, including anterior pelvic tilt. To help loosen it up, try doing a piriformis stretch.
Start by lying down on your back and bending both knees so that your feet are flat on the floor. Then, cross one leg over the other and pull it towards your chest as far as you can.
Keep this position for 30 seconds before repeating with the other side.
Another muscle group that can become tight and cause anterior pelvic tilt is your psoas muscles.
It's located deep in your abdomen and attaches to the spine, hips, and pelvis. When it gets tight, this can cause all sorts of issues, like hip pain and poor posture.
Try doing a psoas stretch to help loosen it up. Start by lying down on your back and bringing one knee towards your chest as far as you can.
Keep this position for 30 seconds before switching sides.
3. Strengthen your core muscles
Your core muscles are responsible for supporting the spine and pelvis.
Consisting of your abdominal, gluteal, and lower back muscles, these muscles work together to help maintain a strong posture. They also help protect the spine from any potential injuries.
Strengthening them can help reduce any imbalances in those areas. Below is a simple guide to some of the best corrective exercises for targeting your underactive or overactive muscles:
Planks are a great exercise for strengthening your abdominal muscles and helping to fix anterior pelvic tilt.
They involve holding your body in a straight line while resting on your forearms and toes. To increase difficulty, you can also try planks with one leg raised or alternate between side planks and regular planks.
Make sure to keep your back straight throughout the bodyweight exercise to get the best results.
Another great exercise you can do to target your core muscles and fix your anterior pelvic tilt is side planks.
Side planks involve resting your body on one forearm with your legs stacked while keeping your body in a straight line. They help to strengthen your core and improve hip stability.
Aim to hold the plank for 30 seconds before switching sides. You can also add in variations like leg raises to increase difficulty.
Crunches are also great for strengthening the core and helping to fix anterior pelvic tilt.
This exercise involves lying flat on your back with your knees bent and your feet flat on the floor. Then, raise your upper body towards your knees while keeping your lower back pressed into the floor.
Do 10-15 reps for 1-2 sets to get the most out of this exercise.
Reverse crunches are just like regular crunches but with a twist.
They involve lying flat on your back with your legs bent and your feet off the floor. Then, raise your legs towards your chest while keeping your lower back pressed into the floor.
To get started, aim to do 10–15 reps for 1-2 sets.
If you are looking for a strengthening exercise to help fix your anterior or posterior tilt, bridges are a great option.
This exercise involves lying flat on your back and raising your hips off the ground while keeping your feet flat on the floor. Hold this starting position for 5–10 seconds before lowering yourself back down.
Try to do 10–15 reps for 1-2 sets. This way, your gluteus muscles can become stronger and help reduce any imbalances in the area.
The bird dog may sound like something out of a cartoon, but it's actually a great pelvic tilt exercise for targeting the core muscles.
It involves starting on all fours with your hands directly below your shoulders and your knees directly below your hips. Then, deep stretch one arm out in front of you and the opposite leg straight behind you while keeping the rest of your body still.
Maintain this position for 5–10 seconds before switching sides. Do 10 reps in total for 1–2 sets. As soon as you master this full-body exercise, add in variations like arm and leg raises to increase difficulty.
These exercises can help strengthen your abdominal muscles and reduce any imbalances in the area to fix anterior pelvic tilt. Remember to always keep good form for optimal results.
4. Go for physical therapy
If any of these exercises still don’t work for you or if your APT is too severe, then it may be best to go see a physical therapist.
They can assess your posture and provide tailored advice to help improve it. They may also recommend additional exercise programs and chest stretches that can help reduce the tilt in your pelvis.
With the right treatment, you should be able to fix anterior pelvic tilt and correct bad posture. Only then can you reap the benefits of a strong and healthy core.
5. Visit a chiropractor
Paying a visit to a chiropractor is another option you can consider if you are struggling with anterior pelvic tilt.
A chiropractor will be able to assess your posture and provide treatments to help correct any imbalances in the area. This could include a wide range of manual therapies, such as joint manipulation and stretching techniques.
Some chiropractors even make use of massage therapy and/or acupuncture to help relieve tension in your muscles and correct bad posture. So, if your anterior pelvic tilt is causing you knee pain or discomfort, then don’t hesitate to book a chiropractor.
6. Try massage therapy
Last but not least, massage therapy is also an option that can help find relief from an anterior pelvic tilt.
Treating your lower back and hip muscles with massage therapy can help reduce any tightness or tension in the area. Massage therapy can also release endorphins, which can help improve your mood and relieve stress.
If you are unsure where to start, talk to a professional masseuse about how they can help. Another way to find relief from an anterior pelvic tilt is by incorporating massage tools into your routine.
Foam rollers, massage balls, and other massage guns are great places to start, as they give you the power to find relief in your own home.
Here's how they all play an important role in fixing your anterior pelvic tilt:
Foam rollers are a widely popular massage tool used for massage therapy.
They work by making use of your own body weight to roll out tight muscles and reduce tension in the area. This technique is based on the principle of self-myofascial release (SMR).
SMR also helps to improve flexibility and range of motion, both of which can help you find relief from an anterior pelvic tilt. To make use of a foam roller, you’ll need some basic supplies: a foam roller, some massage oil, and a mat.
Getting into a comfortable position on the mat, start by rolling the foam roller across your back and neck.
Massage the area gently until you feel a sense of relief. Repeat the process several times per day, and be sure to take breaks every 20 minutes or so.
Another massage tool that can help with anterior pelvic tilt are massage balls.
These small, spiky exercise balls are designed to provide a deep tissue massage for specific areas of the body. They help to target any muscle tightness and break up knots that may be causing discomfort.
To make use of these massage balls, start by lying on your back with the ball underneath your lower back. Move the ball around the area and use your bodyweight to press down for a deeper massage.
Commonly used massage balls are lacrosse balls and tennis balls, although there are other varieties available.
Percussive massage guns
If you are after a more targeted approach, then investing in a massage gun is an excellent choice.
These percussive devices deliver deep, penetrating, rapid pulses of pressure that help to loosen tight muscles. This can help to reduce pain and correct your posture over time.
What makes a massage gun even better is that it can be used from the comfort of your own home.
Top models like the Fusion Elite come with a variety of attachments that make it easy to target the areas that need attention. You also get to customize the intensity and frequency of the pulses with an adjustable range of speed settings.
Whether you are looking to reduce pain or improve your posture, using a massage gun is as easy as 1-2-3.
All you have to do is choose the right attachment, intensity level and place it on the body area you want to focus on. Hold it in place for about 5–15 seconds, and then move onto another spot.
Just remember to take breaks every 15 minutes or so and don’t use the gun on any sensitive areas.
These are just a few of the many tools and techniques you can use to fix anterior pelvic tilt. For the best results, be sure to combine them for a comprehensive approach.
A combination of correcting your posture, taking part in stretching and strengthening exercises, and using massage tools will help you find relief from your anterior pelvic tilt in no time.
But just how can you tell that you've got anterior pelvic tilt? Are there any signs or symptoms that you should be aware of?
Let's find out in the next section.
When to Fix Anterior Pelvic Tilt
Finding relief from anterior pelvic tilt all begins with knowing when to seek treatment for it.
That's why it's important to know the signs and symptoms that may indicate a need for professional help. Here is a list of signs you should look out for:
When you experience pain in your lower back, hips, or core
As we've outlined many times, dealing with anterior pelvic tilt comes with a great deal of discomfort.
This pain can range from a dull ache to sharp, stabbing sensations. It can also be accompanied by stiffness and decreased mobility in the affected areas.
If left untreated, it can worsen over time and lead to further issues such as hip impingement or sciatica. That's why it's important to take action and seek help sooner rather than later.
If you're experiencing a limited range of motion in your hips and legs
Another symptom of anterior pelvic tilt is limited range of motion in the hips and legs.
This can include difficulty bending over or standing straight due to tightness in the hip flexors, hamstrings, glutes, and lower back muscles. This tightness can lead to pain and discomfort in those areas as well as a decrease in your overall mobility.
If you find that your range of motion is limited, it's important to find a way to fix it.
If you're dealing with tight hamstrings
Tight hamstrings can be another sign of anterior pelvic tilt.
The hamstrings are the muscles in the backs of your thighs, and they help you perform movements like walking, running, and jumping. If your hamstrings are tight, it can be a sign that your pelvis is tilted forward and pulling on them.
Tightness in the hamstrings can also lead to further imbalances in the body and other issues, such as lower back pain or sciatica.
If you have a visibly crooked posture
Perhaps one of the most visible signs of anterior pelvic tilt is visibly crooked posture.
This can manifest in a variety of ways, including a hunched back, rounded shoulders, or an uneven pelvis—another symptom we'll explore next. With a crooked posture that looks off-kilter, it can be hard to stand tall and feel confident.
That's why you should take action and start fixing it as soon as possible.
If you have trouble standing for long periods
Do you have a hard time standing for long periods of time?
If so, this could be a sign of an anterior pelvic tilt.
When your pelvis is out of alignment, it can be difficult to maintain proper posture and balance when you're standing. This can lead to fatigue and discomfort in the lower back, hips, and legs—another sign that your pelvic tilt needs attention.
Uneven pelvis or shoulders
Surely one of the more obvious signs that you have anterior pelvic tilt is an uneven pelvis or shoulders.
The neutral pelvis and shoulder blades should be relatively level when viewed from the front.
When someone has anterior pelvic tilt, however, these two areas are often misaligned, with one side higher than the other. This can lead to pain in those areas as well as difficulty standing up straight or maintaining proper posture.
These are all signs that it's time to seek treatment for your anterior pelvic tilt.
If you're experiencing any of these symptoms, it's best to find a way to fix it. Now let's move on to the benefits of taking steps to fix anterior pelvic tilt.
Why It’s Important to Fix Anterior Pelvic Tilt
From the benefits of improved posture to better core strength and stability, there are many advantages to taking the steps necessary to fix anterior pelvic tilt.
Here are some of the main benefits you can experience:
Improved mobility is a major benefit of taking steps to fix anterior pelvic tilt.
When your body’s muscle activity is balanced and functioning properly, it enables increased range of motion and better coordination. This can make everyday activities easier, from walking up stairs to getting in and out of cars or reaching for items on high shelves.
Improved mobility can also help with exercise performance, as it allows for longer and more efficient workouts.
Having an anterior pelvic tilt can cause a hunched-over posture, leading to poor posture and chronic back pain.
Taking the steps to correct this tilt can help improve your posture and reduce any associated pain or discomfort. Good posture involves having an upright lumbar spine with your head up, shoulders rolled back, and chest out.
Reduced risk of injury
When your posture and alignment are off, it can lead to muscular imbalances, which can increase the risk of injury.
Fixing anterior pelvic tilt can help reduce this risk as the muscles in the lower back, hips, and core become more balanced and stable. With a stronger core, you will be able to move more efficiently while also reducing any strain or compression on your spine.
Having an anterior pelvic tilt can put additional strain on the muscles in your body, which can lead to injuries if not addressed. Taking steps to fix it will reduce this risk.
Reduced muscle pain
Reduced pain is another benefit of taking steps to fix anterior pelvic tilt.
Poor posture and muscular imbalances can increase pressure on your lumbar spine, leading to back and neck pain as well as tightness in the hips and joints. By correcting any imbalances or postural issues, these aches and pains can be reduced or eliminated.
What's more, having improved alignment can help reduce tension headaches.
So, there you have it: the benefits of taking steps to fix anterior pelvic tilt.
Now, let's go over some exercises you can do to address this issue. From improved mobility and posture to reduced muscle pain and injury risk, there are many advantages to taking steps to fix anterior pelvic tilt.
Now let's move on to some pre- and post-care tips you can use to ensure you get the best results.
Pre and Post Care Tips to Fix Anterior Pelvic Tilt
Taking steps to fix your anterior pelvic tilt involves more than just massage and exercises. Here are some pre- and post-care tips you should follow:
Getting ready to treat your anterior pelvic tilt should involve some pre-care steps. These include:
Run a diagnosis
Before starting any treatment for anterior pelvic tilt, it is important to diagnose the underlying cause of the issue.
This can include assessing and identifying any muscle imbalances or postural issues that may be contributing to the problem. A physical therapist or chiropractor can help with this process by performing some tests and taking measurements (e.g., hip angles) to identify any areas of concern.
Taking time to hydrate properly is another important pre-care step.
Being well-hydrated can help reduce tension in the muscles, making them more pliable and easier to work with. It can also improve your energy levels, making it easier to get through a session of exercises or a massage treatment.
Warm up your body
Warming up your body before beginning any treatment for anterior pelvic tilt is important. This can help reduce muscle tension and improve circulation, making it easier to move through the exercises or massage therapy.
A good warm-up can include light aerobic activity such as walking, jogging, or cycling for 5–10 minutes. Dynamic stretching exercises can also be done to target specific muscles in the hips and lower back.
Just as it is important to take pre-care steps, aftercare is also essential following any treatment for anterior pelvic tilt. This includes:
Cooling down after a session of exercise or massage therapy is important in order to reduce any potential muscle soreness or pain.
It is also beneficial for improving recovery time and preventing any post-treatment injuries. A cool down can involve trying ice massage, stretching, foam rolling, or taking a hot or cold bath.
Once you’ve completed your treatment to fix anterior pelvic tilt, it is important to rehydrate.
Being properly hydrated helps the body recover more quickly and efficiently. After any treatment or exercise session, drink plenty of water to help replenish lost fluids and electrolytes.
You can also add a sports drink to your diet temporarily to help with hydration and recovery.
Resting is also important following any treatment for anterior pelvic tilt.
Ideally, you should aim for 7-9 hours of sleep each night to give your body enough time to heal and recover after a treatment session. During this time, it is important to avoid any activities that may further stress or strain the muscles.
This way, you can ensure that the treatment is effective and that you won't experience any setbacks.
Whether you are using massage or exercises, taking the time to follow pre- and post-care advice can make a big difference. With these tips, you can ensure that your treatment is effective and that you are able to address any underlying issues causing your anterior pelvic tilt.
Now let's explore some lifestyle changes you can make to maximize your treatment results.
Making Lifestyle Changes to Fix Anterior Pelvic Tilt
While taking steps to fix anterior pelvic tilt can definitely help, making lifestyle changes is also important. Let's have a look at the many things you can do:
Eat a balanced diet
What you eat can have an effect on the severity of your anterior pelvic tilt.
That's why it's important to ensure you're eating a balanced diet that is rich in nutrients and adequate protein. A balanced diet includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. It should also be low in processed foods, added sugars, and saturated fats.
In addition to providing your body with essential nutrients for good health, eating a balanced diet can also help reduce inflammation.
Wear comfortable shoes
A second important step to fixing anterior pelvic tilt is to ensure you're wearing the right shoes.
High heels and other uncomfortable shoes can add extra strain on the muscles in your lower back, hips, and core, leading to an increase in your pelvic tilt.
That's why it's important to wear comfortable and supportive shoes that provide adequate cushioning and arch support. This will help reduce any strain on your body.
Did you know that poor breathing habits can also lead to anterior pelvic tilt?
When you’re not breathing properly, your body goes into a state of constriction. This can cause your muscles to become tighter and reduce your flexibility.
Poor posture is often accompanied by shallow breathing, so it’s important to address both issues together. To improve your breathing, start by taking a few deep breaths every day.
If that’s not enough, try using a nasal pillow to improve your air flow. This will help to clear your nose and lungs and promote better breathing posture.
Maintain a healthy weight
Maintaining a healthy weight is an important factor when it comes to fixing anterior pelvic tilt.
Being overweight or obese can put extra strain on the muscles in your lower back, hips, and core. This can lead to an increase in your pelvic tilt, resulting in poor posture and chronic pain.
That's why it's important to maintain a healthy body weight through a combination of regular exercise and a healthy diet. With a healthy body weight, the strain on your muscles can be reduced, helping to fix your pelvic tilt.
Don't sleep on your stomach
It's important to be conscious of your sleeping position when trying to fix an anterior pelvic tilt. Sleeping on your stomach can cause further strain on the muscles in your lower back, hips, and core, leading to an increase in your pelvic tilt.
Therefore, it's best to sleep on your back or side instead. This will help keep your spine aligned and reduce any extra strain or compression on your muscles.
Incorporating movement breaks throughout the day
Taking breaks to move throughout the day is another lifestyle change you can make to help fix anterior pelvic tilt.
Sitting in the same position for long periods of time can cause your weak muscles to shorten and tighten, which can increase your pelvic tilt position. That's why it's important to get up and move every hour or so.
This will help keep your muscles loose and lengthened, allowing you to maintain proper posture and reduce your pelvic tilt.
Avoid heavy lifting
Lifting heavy objects can increase the strain on your muscles, leading to an increase in your pelvic tilt.
Heavy lifting can exacerbate an anterior pelvic tilt and cause further strain on the muscles in your lower back, hips, and core. That's why it's important to be mindful of what you're lifting and avoid any items that are too heavy for you.
If you must perform any physical activity that involves lifting weights or heavy objects, make sure to use proper form and technique. Squat down with your knees bent and use your legs to lift the weight.
This will help reduce any strain on your muscles and keep your pelvic tilt in check.
Improve your sleeping habits
How you sleep can also have an impact on how your body is aligned.
If you tend to sleep on your stomach or slouch in bed, this can cause your neutral pelvis to tilt forward and worsen an anterior pelvic tilt. Make sure you are sleeping in a neutral pelvic position on your back or side with a supportive pillow.
Try placing the pillow under your knees or between your legs if you sleep on your side to reduce any strain.
Practice good ergonomics
Practicing good ergonomics is another important step in helping to fix anterior pelvic tilt.
What do you do for a living? If you spend most of your day sitting, make sure your chair is supportive and that your computer monitor is at eye level.
If you stand for long periods of time, make sure to keep good posture and take regular breaks to move around. It is also important to stretch your body frequently throughout the day.
This way, you can reduce any imbalances in your body that could be causing or worsening an anterior pelvic tilt.
Frequently Asked Questions
Still got questions on how to fix anterior pelvic tilt? Find answers to some of the most commonly asked questions we get on this topic. Feel free to reach us if you still have unanswered questions.
What's the fastest way to fix anterior pelvic tilt?
One of the fastest and most effective ways to fix anterior pelvic tilt is to take part in strengthening and stretching exercises.
Incorporating these activities into your daily routine can help strengthen and lengthen the muscles in your lower back, hips, and core, which will help reduce your anterior pelvic tilt. Also, take part in activities that promote good posture, such as yoga or Pilates.
Blend them with lifestyle changes, such as taking breaks to move throughout the day and avoiding heavy lifting.
How long does it take to fix anterior pelvic tilt?
Finding relief from anterior pelvic tilt can take some time.
However, it mostly depends on the severity of the condition and how quickly you are able to adjust your lifestyle. Some studies have found that it takes around 6 weeks to completely fix anterior pelvic tilt, while others have reported relief in as little as 4 weeks.
Ultimately, the length of time it takes to fix your APT will depend on how severe your condition is and how much effort you are willing to put in to fix it.
Can I fix anterior pelvic tilt without surgery?
Absolutely. In most cases, anterior pelvic tilt can be corrected without the need for surgery.
Non-surgical treatment options include massage therapy, using lifestyle braces, and taking part in exercises that emphasize stretching and strengthening of the muscles in your lower back, hips, and core. What's more, some people find relief by utilizing posture supports such as braces or orthotics.
In any case, just ensure to get enough rest, avoid lifting heavy objects, and stay hydrated.
Now that you have a better understanding of how to fix anterior pelvic tilt, you can start taking steps to correct it.
This starts with incorporating exercises and dynamic stretches into your daily routine that emphasize strengthening and lengthening the muscles in your core, lower back, and hips. You should also take part in activities to correct your posture, such as yoga or Pilates.
Massage therapy in combination with lifestyle changes, such as avoiding heavy lifting and taking frequent breaks to move, can also help reduce anterior pelvic tilt. Try getting a foam roller or massage gun for a deep tissue massage.
These tools are proven to provide relief from APT and can be used at home. If none of these methods provide relief, consider consulting a medical professional for further advice. This way, you can be absolutely sure that you are on the right track to fixing your APT.
If you have any questions, please feel free to reach out, and we will be more than happy to answer them.