Do you also feel back pain or aches when you stand up from a chair for a long time? While working in the office, driving a car, or just sitting on the sofa watching TV, our posture changes without us even realizing it. When we stay in the same position for hours, it has a big impact on the muscles in our pelvis. A common condition that can occur due to this is called 'Pelvic Tilt'. But don't worry, this is a common condition that many people have, and it can be completely cured with simple exercises and small lifestyle changes.
Simply put, what is Pelvic Tilt?
The pelvis is a very important part of our body. Just think, it distributes the weight of our entire body evenly between our legs, makes us walk, and protects the important organs in our abdomen.
Normally, a healthy person's pelvis should be in a straight, neutral position , neither tilted forward nor backward. But when we sit in the same position for a long time, especially when we sit, some muscles become unnecessarily tight, and some become weak. That's when that balance is lost and the pelvis tilts to one side. We call this Pelvic Tilt.
There are two main types of this. Let's see what they are.
| Pelvic Tilt Type | What's going on here? |
|---|---|
| Anterior Pelvic Tilt | This is the most common type. Sitting for long periods of time causes the hip flexors to become tight and shortened. These tight muscles pull the pelvis down and forward. This causes the spine to curve inward and the abdomen to protrude forward. |
| Posterior Pelvic Tilt | This is caused by a shortening of the hip extensors, which causes the pelvis to tilt backward. This causes the lower back to become flat. This is also a cause of back pain. |
The effects that a pelvic tilt can have on your health
When the pelvis tilts to one side, it doesn't stop there. The muscles around it also start to change to accommodate it. It's like when one domino falls, the others fall in order. So one problem can cause many more problems.
- Back pain: A pelvic tilt changes the natural curve of the back. This puts unnecessary pressure on the spine, which can lead to frequent lower back pain and discomfort.
- Hamstring Strain: Anterior pelvic tilt weakens the glutes. The hamstrings, the muscles in the back of the thigh , have to work harder to compensate. This causes them to stay tight. This can even increase the risk of a hamstring sprain.
- Stomach bulge: In anterior pelvic tilt, the pelvis tilts forward, pushing the stomach forward. This weakens the abdominal muscles and makes the stomach more visible.
- Poor physical fitness: This type of muscle weakness and tightness can reduce your overall physical fitness. It can also increase your risk of injury by using incorrect posture while exercising.
What are the main causes of pelvic tilt?
The main reason for this is our own lifestyle.
- A sedentary lifestyle, lacking exercise, where you sit in one place for a long time.
- Sitting in a chair for hours due to work, watching TV, or driving.
- Lounging in the wrong position for the sake of comfort.
- Poor posture, usually when walking or standing.
Nowadays, this situation has become very common in society, as many people work on computers and even school children sit in one place for hours studying.
What are the symptoms of a pelvic tilt?
See if you have these symptoms too.
| Symptom | Description |
|---|---|
| Lower back pain | A pain in the area between the ribs and the pelvis. This pain may increase when exercising or lifting weights. |
| Pain in the sacroiliac joint | Inflammation of these two joints (sacroiliac joints) at the bottom of the spine can cause pain to spread from the back to the buttocks, groin, and thighs. |
| Femoroacetabular Impingement | This is when the parts of the hip joint repeatedly rub against each other, causing damage to the joint. Pain occurs when the hip is moved. |
If you experience sudden or severe back or joint pain, see your doctor immediately for treatment. It could be a sign of another serious condition.
What exercises can be done for pelvic tilt?
The best solution to this is proper exercise. In most cases, surgery is not necessary. Stretching tight muscles and strengthening weak muscles can help bring the pelvis back to a neutral position.
Below are some simple exercises you can do at home.
| Simple Exercises for Pelvic Tilt | |
|---|---|
| For an anterior pelvic tilt: | |
| Hip Flexor Stretch | Place one knee on the floor and bend the other leg forward 90 degrees. Bring your hips in and hold until you feel a stretch in your front hip. Hold for 30 seconds and then switch to the other side. |
| Glute Bridge | Lie on your back, bend your knees, and place your feet on the floor. Now, tighten your glutes and lift your hips up. Hold for a few seconds, then slowly lower. |
| For a posterior pelvic tilt: | |
| Hamstring Stretch | Sit on the floor and spread your legs. Keep one leg straight and place the sole of the other leg on the inner thigh of the stretched leg. Now slowly bend your stretched leg towards the toes. You will feel a stretch in the back of your thigh. Hold for 30 seconds and then switch. |
| Floor Cobra | Lie face down on the floor. Lift your arms off the floor, tighten your glutes, and lift your chest and head slightly. This will strengthen your back muscles. |
The most important thing is to do these exercises regularly and reduce the time you spend sitting . Small things like getting up and walking around every half hour and paying attention to your posture can make a big difference. Through this, you can correct your posture and get rid of symptoms like back pain.
Take-Home Message
- Pelvic tilt is a condition in which the pelvis tilts to one side due to staying in the same position for a long time. This is a very common condition.
- Frequent back pain, protruding belly, and hip pain may be the main symptoms.
- The main reason for this condition is a sedentary lifestyle and lack of exercise.
- Often, pelvic tilt can be completely cured with the right exercises and lifestyle changes.
- If you have severe or prolonged pain, be sure to see your doctor for advice.
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