What Causes an Anterior Pelvic Tilt?
- 3 days ago
- 3 min read
by Hannah McDuffie, PT, PRPC, OMT
In recent years, social media has become inundated with fitness and exercise recommendations, especially when it comes to posture. A simple search of ‘anterior pelvic tilt’ on TikTok generates countless videos, with headlines such as “how to fix your anterior pelvic tilt” or “do this one exercise to fix your anterior pelvic tilt.” Keep reading to learn what exactly is an anterior pelvic tilt, whether or not it should be of concern, and what really matters when it comes to posture.
What is an anterior pelvic tilt?
An anterior pelvic tilt is when the pelvis is tilted forward from what’s considered neutral alignment. The images below show three positions of the pelvis - neutral on the left, anteriorly tilted in the center, and posteriorly tilted on the right.
See if you can re-create these positions on your own. Put your hands on your hips as shown above. Think of your pelvis as a bowl that’s holding water. If you tilt your pelvis forward as if to pour water out of the front of the bowl, your pelvis is anteriorly tilted. Then tilt your pelvis backward (tuck your tailbone) as if to pour water out of the back of the bowl. Now your pelvis is posteriorly tilted. Next try to find a position between those two, where the bowel is level and not spilling water. This is neutral alignment.
What causes an anterior pelvic tilt?
It’s important to note that a pelvic tilt is not a fixed posture. It is expected that imbalances will develop over time based on dominance, repeated habits and postures, and injuries. There is not one singular reason why someone may be more biased towards an anterior pelvic tilt. Some factors that may contribute to an anterior pelvic tilt include:
Restriction in hip flexor length
Overactivity of hip flexors
Underactivity of glutes
Lack of deep core activation/awareness
Pain when the lumbar spine comes into a flexed position
Do I need to fix my pelvic tilt?
It’s not always necessary to “fix” a pelvic tilt, nor is a pelvic tilt always the culprit when dealing with pain and dysfunction. What’s more important when it comes to posture is the ability to tolerate a variety of positions. Our bodies are not meant to be stagnant, but rather mobile and active. Dysfunction may arise when certain positions become unattainable or painful, which can lead to avoidance of said positions or compensations. Two ways to prevent the onset of postural dysfunction include:
Limit your time spent in one position at any given time (except for sleep). Being in the same position for extended periods of time without a break can wear on your joints, ligaments, and nerves. For those who primarily sit for work, simply changing your position every 45-60 minutes can have a large impact on your body. Having a standing desk is a great way to add in a variety of positioning at work.
Routine movement practices. Again, our bodies are designed to move. Sedentary lifestyles don’t do us any favors, not only for lack of cardiovascular health but also a lack of movement. Movement practices such as weight training, yoga, or Pilates will naturally promote a variety of positioning. This will help create adaptability and resiliency within the body and maintain function. Bonus if your movement practice includes resistance training, which will promote muscle growth.
Conclusion
If you think you may have an anterior pelvic tilt but you’re not sure why, a physical therapist or occupational therapist can help. They would perform an assessment of your posture, mobility, flexibility, and strength to determine what’s contributing to your pelvic tilt. From there a PT or OT can create a plan of care, usually including a combination of manual therapy and exercise to address any mobility restrictions or weaknesses.