The Anterior Pelvic Tilt (APT) is a structural imbalance that results in the pelvis tilting forward. This can lead to a number of problems, including lower back pain, hip pain, and knee pain. It can also cause tightness in the hamstrings and hips, and contribute to poor posture.
What is Anterior Pelvic Tilt?
Anterior Pelvic Tilt (APT) is a common postural condition that affects the shape of the pelvis and spine. It happens when there is a discrepancy between the length of the hip flexors and abdominal muscles, thus causing an excessive forward tilt at the front of the pelvis.
This can be caused by several factors, including sitting for long periods of time, poor posture, weak core muscles, tight hamstrings and hips, muscular imbalances, and even genetic predispositions.
APT can be remedied by stretching regularly and engaging in strengthening exercises such as Pilates or yoga to target your core muscles. If you don’t feel like you have the knowledge or experience necessary to do this yourself, seek assistance from a Physical Therapist to help correct your posture.
Causes of Anterior Pelvic Tilt
The anterior pelvic tilt is usually caused by tightness in the hip flexor muscles. These muscles are located in the front of the hip and help to raise the leg when walking or running. When these muscles are tight, they can pull on the pelvis and tilt it forward. Other causes of anterior pelvic tilt include:
- Weak abdominal muscles
- Weak gluteal (buttock) muscles
- Poor posture
Weak abdominal muscles
Weak abdominal muscles can cause the pelvis to tilt forward because they are not able to provide adequate support.
Weak gluteal (buttock) muscles
Weak gluteal (buttock) muscles can also cause the pelvis to tilt forward. These muscles help to stabilize the pelvis and keep it in a neutral position.
Poor posture
Poor posture is another common cause of anterior pelvic tilt. This includes activities such as slouching or rounding the shoulders. Poor posture can lead to muscle imbalances that pull on the pelvis and cause it to tilt forward.
Risk factors for Anterior Pelvic Tilt
There are several risk factors that can increase your chance of developing anterior pelvic tilt. These include:
- Being sedentary or having a sedentary lifestyle
- Being overweight or obese
- Having tight hip flexor muscles
- Having weak abdominal and gluteal muscles
- Having poor posture
Symptoms of Anterior Pelvic Tilt
There are many symptoms of APT some of the most common ones are:
- Tightness in the hip flexor muscles
- Weak abdominal muscles
- Poor posture
- Lower back pain
- Sciatica
- Herniated discs
Tightness in the hip flexor muscles
This is the most common symptom of anterior pelvic tilt. The hip flexor muscles are located in the front of the hip and help to raise the leg when walking or running. When these muscles are tight, they can pull on the pelvis and tilt it forward.
Weak abdominal muscles
Another symptom of anterior pelvic tilt is weak abdominal muscles. This can cause the trunk to lean forward, which further tilts the pelvis.
Poor posture
Poor posture is another symptom of anterior pelvic tilt. This is because the tilted pelvis can cause the trunk to lean forward, which creates a rounded back.
Lower back pain
One complication of anterior pelvic tilt is lower back pain. This is because the tilted pelvis puts extra strain on the lower back.
Sciatica
The tilted pelvis can compress the sciatic nerve, which runs from the lower back down the leg, this condition is called Sciatica.
Herniated discs
Herniated discs are another complication of anterior pelvic tilt. This is because the extra strain on the lower back can cause the discs to rupture.
There are a number of ways to fix an anterior pelvic tilt, including:
- Stretching the hamstrings and hips
- Strengthening the muscles in the lower back and abdominal region
- Wearing supportive shoes
- Avoiding high heels
- Avoiding sitting for long periods of time
- Sleeping on your back with a pillow under your knees
Stretching the hamstrings and hips
Stretching your hamstrings and hips can help to alleviate the pain caused by an APT. Hamstring stretches can be done by lying on your back with your legs extended straight in front of you, or by sitting on the floor with your legs extended straight out in front of you. For hip stretches, try lying on your back with your knees bent and feet flat on the ground, or sitting on the floor with your legs crossed.
Strengthening the muscles in the lower back and abdominal region
The best way to fix an anterior pelvic tilt is to strengthen the muscles in the lower back and abdominal region. This will help to support the spine and prevent the pelvis from tilting forward. Some anterior pelvic tilt exercises that can help to strengthen these muscles include:
- Crunches
- Reverse crunches
- Seated rows
- Supermans
- Planks
Crunches
Crunches are a great exercise for strengthening the abdominal muscles. To do a crunch, lie on your back on the ground with your knees bent and feet flat on the floor. Place your hands behind your head and curl your shoulders up off the ground. As you exhale, bring your right elbow and left knee toward each other, contracting your abs as you do so. Inhale and return to the starting position. Repeat on the other side.
Reverse crunches
Reverse crunches are another great exercise for strengthening the abs. To do a reverse crunch, lie on your back on the ground with your knees bent and feet flat on the floor. Place your hands behind your head and curl your shoulders up off the ground. As you exhale, bring your knees in toward your chest and curl your hips off the ground. Inhale and return to the starting position.
Seated rows
Seated rows can help strengthen the muscles in the back. To do a seated row, sit on the ground with your legs extended straight in front of you and your arms by your sides. Bend your knees and place your feet flat on the ground. Lean back slightly and grasp a weight in each hand. As you exhale, pull the weights back toward your body, leading with your elbows. Squeeze your shoulder blades together as you do so. Inhale and return to the starting position.
Supermans
Super mans are one of the best and easiest exercises for strengthening the muscles in the lower back. To do a Superman, lie face down on the ground with your arms extended straight out in front of you and your legs extended straight back behind you. As you inhale, raise your arms and legs off the ground, leading with your chin and toes. Hold for a few seconds and then exhale as you return to the starting position.
Planks
Planks are a must-do exercise for strengthening the core muscles. To do a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower yourself down so that your elbows and forearms are resting on the ground. Hold this position for 30 seconds to 1 minute.
Wearing supportive shoes
Another way to help fix an anterior pelvic tilt is to wear supportive shoes. This will help to keep your pelvis in a neutral position and prevent it from tilting forward. Some good shoes for anterior pelvic tilt to try include:
- Birkenstocks
- Merrells
- Dr. Scholls
- Dansko clogs
- Orthotics
Birkenstocks
Birkenstocks are a type of sandal that has a wide strap across the top of the foot. They are very comfortable and provide good support for the feet.
Merrells
Merrells are designed for walking and hiking. They are very comfortable and provide good support for the feet and ankles.
Dr. Scholls
Dr. Scholls are shoe inserts that are designed to provide support for the feet and help with foot pain.
Dansko clogs
Dansko clogs are shoes that are specifically designed for comfort and support. They have a wide strap across the top of the foot and a thick sole that provides good cushioning.
Orthotics
Orthotics are devices that are worn in the shoes to provide support for the feet and help with alignment. They can be custom-made or bought over the counter.
Avoiding high heels
High heels should be avoided if you have an anterior pelvic tilt. This is because they can further tilt the pelvis forward and make the condition worse. If you must wear heels, try to limit the amount of time you spend in them and avoid wearing them for extended periods of time.
Avoiding sitting for long periods of time
Sitting for long periods of time can make an anterior pelvic tilt worse. This is because it places the pelvis in a position that tilts it forward. You should never sit for more than 30 minutes straight. If you must sit for extended periods, take breaks every 30 minutes to walk around and stretch.
Sleep on your back and put a pillow beneath your knees
Sleeping on your back with a pillow under your knees can help to take the pressure off of your lower back. This will help to alleviate pain and keep the pelvis in a neutral position.
Conclusion
Anterior pelvic tilt is a condition that occurs when the pelvis tilts forward. This can cause muscle imbalances and lead to lower back pain. There are several things you can do to prevent or treat anterior pelvic tilt, such as stretching, strengthening, and avoiding sitting for long periods of time. If you are experiencing any of the anterior pelvic tilt symptoms listed above, or if you think you may have anterior pelvic tilt, it is important to see a doctor or physical therapist. They will be able to diagnose the condition and develop a treatment plan that is right for you.
