The pelvic tilt refers to the angle of the pelvis, and anterior pelvic tilt in this case, refers to a pelvis that has rotated forward, creating an often, excessive arch in the lower back, in what I like to provide the visual of “sticking out a tail”. In reverse, however is a posterior pelvic tilt, where there is rounding of the lower back and the pelvis is tucked under, or a ‘“tucked tail in between the legs” visual.
In these instances it is often the result of long hours of sitting, where the abdominals become weak, the front of the hips (hip flexors) get super tight, and we develop poor postures.
Often jobs requiring prolonged sitting such as truck drivers and office workers develop these postures, and while often not physically demanding, can develop lower back pain at some point. Thats not to say that non-office workers can't develop these postures, and an anterior pelvic tilt, because they can as well. Dancers commonly walk around in a anterior pelvic tilt.
The anterior pelvic tilt, can relate to a term called ‘the lower cross syndrome’. This is where one side of the line, such as the hip flexors and lower back, become tight and stiff respectively, whilst the abdominals and bottom muscles become weak and tend to stay dormant, until woken up and activated correctly.
AHR's Megan pulled out the whiteboard and some markers, and with her rusty drawing skills, demonstrates below the two pelvic tilts.
In these instances it is often the result of long hours of sitting, where the abdominals become weak, the front of the hips (hip flexors) get super tight, and we develop poor postures.
Often jobs requiring prolonged sitting such as truck drivers and office workers develop these postures, and while often not physically demanding, can develop lower back pain at some point. Thats not to say that non-office workers can't develop these postures, and an anterior pelvic tilt, because they can as well. Dancers commonly walk around in a anterior pelvic tilt.
The anterior pelvic tilt, can relate to a term called ‘the lower cross syndrome’. This is where one side of the line, such as the hip flexors and lower back, become tight and stiff respectively, whilst the abdominals and bottom muscles become weak and tend to stay dormant, until woken up and activated correctly.
AHR's Megan pulled out the whiteboard and some markers, and with her rusty drawing skills, demonstrates below the two pelvic tilts.
Drawn by Megan Gaudry, 2016.
So how can it affect the body, and your performance?
We are going to break each component down, and then build it back up together to give you a good picture.
Firstly, for those that sit for prolonged periods through the day, your hip flexors become shortened, so when you go to stand up or walk, they are significantly tight, pulling your pelvis forward, and affecting the way you move. You become permanently camped out in this position. This in combination with lengthened and weak abdominals, has the inability to resist this forward tilt, also means that you increase your risk of lower back pain, and ‘leak’ the power and ability to transfer force between your upper and lower body during movement.
Secondly, when you have tight hip flexors, i.e. from prolonged sitting, and then you get up and try and run or squat or deadlift, you wont be able to perform at your best. By having shortened and lazy hip flexors for i.e. 8 hours of the day, you then try and get them suddenly to stretch and move and generate power, its very difficult. Try getting Usain Bolt to perform a PB sprint without adequately warming up first.
Thirdly, with anterior pelvic tilts, along with long and weakened abdominals, the hamstring muscles are too, lengthened. When you consider their attachment points i.e. pelvis and at the knee, think of it like an elastic band, as the pelvis tilts forward, and pulls on the band that is the hamstring muscles. As they are lengthened for long periods of the day, you again try and get them to contract and generate power suddenly, puts you at risk of hamstring strains. On top of that, most people tend to be quad dominant, especially females and runners.
Fourthly, like the long and weak abdominals, so are the bottom muscles, or glutes, that are unable to resist the forward tilt of the pelvis. Glutes are the powerhouse with movement, they generate large amounts of force to propel you forward, such as walking, getting out of a chair, walking up stairs, and running etc. I have found that my lower back pain and knee pain patients, have poor control through the pelvis and weak gluteal muscles.
And finally, with anterior pelvis tilts, it drags the lower back forward, creating an excessive arch, or extension in the lower back. This can sometimes lead to jamming of the joints in the spine, especially if movement requires some form of lower back extension. If your joints/spine are already in extension, and then you try to extend on top of that that, you get trouble you may experience pain, jamming or pinching.
Firstly, for those that sit for prolonged periods through the day, your hip flexors become shortened, so when you go to stand up or walk, they are significantly tight, pulling your pelvis forward, and affecting the way you move. You become permanently camped out in this position. This in combination with lengthened and weak abdominals, has the inability to resist this forward tilt, also means that you increase your risk of lower back pain, and ‘leak’ the power and ability to transfer force between your upper and lower body during movement.
Secondly, when you have tight hip flexors, i.e. from prolonged sitting, and then you get up and try and run or squat or deadlift, you wont be able to perform at your best. By having shortened and lazy hip flexors for i.e. 8 hours of the day, you then try and get them suddenly to stretch and move and generate power, its very difficult. Try getting Usain Bolt to perform a PB sprint without adequately warming up first.
Thirdly, with anterior pelvic tilts, along with long and weakened abdominals, the hamstring muscles are too, lengthened. When you consider their attachment points i.e. pelvis and at the knee, think of it like an elastic band, as the pelvis tilts forward, and pulls on the band that is the hamstring muscles. As they are lengthened for long periods of the day, you again try and get them to contract and generate power suddenly, puts you at risk of hamstring strains. On top of that, most people tend to be quad dominant, especially females and runners.
Fourthly, like the long and weak abdominals, so are the bottom muscles, or glutes, that are unable to resist the forward tilt of the pelvis. Glutes are the powerhouse with movement, they generate large amounts of force to propel you forward, such as walking, getting out of a chair, walking up stairs, and running etc. I have found that my lower back pain and knee pain patients, have poor control through the pelvis and weak gluteal muscles.
And finally, with anterior pelvis tilts, it drags the lower back forward, creating an excessive arch, or extension in the lower back. This can sometimes lead to jamming of the joints in the spine, especially if movement requires some form of lower back extension. If your joints/spine are already in extension, and then you try to extend on top of that that, you get trouble you may experience pain, jamming or pinching.
So now you know what and why, but how do we address this?
Addressing your core and glute strength is key, and I'm not just talking about performing sit ups. We have some great gluteal activation and strength exercises up on our website, check them out here. Other exercises include back squats, deadlifts and the like. You can also address your hip flexor tightness, such as our couch and modified couch stretches to start would be a good idea, click here for the video.
Image by Hamish Weir, 2015.
If you having issues such as lower back pain, are unsure, or would like an individual exercise program to address your imbalances, book an appointment with our dual qualified Physiotherapist and Exercise Physiologist now! Online bookings are available via our Aspire Health & Rehabilitation Facebook Page and website, or call 0422 873 667.
