How to Avoid Anterior Pelvic Tilt


When there is a type of imbalance somewhere in our body, it is not uncommon for complications to arise. If we lack a certain nutrient, we are diagnosed with a deficiency and that imbalance plays a key role in our overall health. The same can be said for muscles and strength. Even if a person is strong in one area, a balance is required to maintain equilibrium. If this is not reached, problems may arise. One specific problem regarding imbalance in muscle strength is an anterior pelvic tilt. As its name implies, this refers to a temporary deformity in the pelvis where it will rotate either forward or backward depending on certain muscle imbalances present in the lower body. For instance, doctors have pinpointed the causes down to certain muscle groups. An anterior pelvic tilt is most common to occur in cases where there are overactive muscles in the quads or hip flexors, or weaker muscles in the glutes, hamstring, or lower abs. This causes a noticeable curve in the lower back that makes the pelvis pop out a bit more than usual, leading to an anterior pelvic tilt. If ignored, this can lead to complications with posture, back health, and lower body issues over time. If you know you already have this, or are worried about developing it, there are clear cut lifestyle changes that can be made to avoid the problem.

Pay Attention to Posture

As it is the most likely cause of an anterior pelvic tilt, those concerned about the condition can avoid it by paying attention to their posture during different activities throughout the day. For instance, many have reported that taking breaks from sitting in order to stretch and stand — or even having a standing desk involved — makes a world of difference. In addition, cyclists and those who frequently wear high heels are more common to develop the injury, so moderation may be necessary in those cases.

Exercise for Balance

As expected, however, the most helpful change that a person can make is properly working out and balancing the muscles in the lower body. This can be accomplished through performing specific workouts that target the pelvis directly, the quads, the abs, and the lower back. Squats, planks, quad stretches, curls, and bridges are all known and helpful activities that will focus on maintaining a balanced muscle distribution.


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