Anterior Pelvic Tilt: Treatment and Prevention

Anterior Pelvic Tilt: Treatment and Prevention

 
Do you feel your belly hanging out despite not being fat? Does your glutes bulge out? Does your lower back hurt? Is it uncomfortable for you to stand for long duration?  You, my friend, maybe suffering from anterior pelvic tilt. Anterior Pelvic Tilt is the forward rotation of your hipbone and if anyone is to be blamed, that would be our lifestyle contributing to bad posture. Bad posture exerts stress on your lumber discs causing pain and discomfort. It follows a defective postural pattern called lower cross syndrome which constitutes,

-Weak Abdominal muscles
-Weak Hip Extensors ( Hamstrings and Glutes )
-Tight Quads
-Tight lower back muscles ( Lumber Erector spinae )

Treatment

-Stretching exercises of tight muscles, which includes
1. Lunges (for quads) 
2.Knee to chest stretch (for lumber erector spinae)
[30 seconds, 3 sets each]

-Strengthening exercises of weak muscles, which includes
1. Glutes bridges (for glutes) [Hold for 30 seconds, 10 repetitions]
2. Planks (for abs) [Hold for 30 seconds, 3 repetitions]

Prevention

-While supine lying (lying straight), always try to flatten your lower back to the surface, with knees in flexion.
-Avoid carrying heavy backpack for long period of time.
-Avoid slump posture while sitting.
-Maintain good posture.

-Avoid poor sitting position.
-While standing, bring your weight a little forward on your knees, this will ease the stress on your lumbar discs.

Follow these exercises and preventions and you'll definitely feel the results in 2 weeks.