Does your inability to sleep come from lower back pain? You may have been using your laptop all day, which could be the culprit! Extended work hours and various other factors, like bad posture or muscle imbalances, can contribute to anterior pelvic tilt, a posture-related imbalance. In addition to prevention, if damage has already been done, you can attempt corrective measures such as anterior pelvic lift exercises!
Fit India ambassador Wanitha Ashok, a fitness expert, talks with Health Shots about the causes of anterior pelvic tilts and offers simple solutions.
How can I determine if my pelvis tilt is anterior?
A postural imbalance known as anterior pelvic tilt occurs when the front of the pelvis tilts forward and downward, excessively arching the lower back. A forward tilt of the pelvis is the cause of weak gluteal muscles, tight hip flexors, and lower back pain. According to Wanitha Ashok, the usual course of treatment entails strengthening weak muscles and stretching tight ones in order to correct pelvic alignment.
Anterior pelvic tilt symptoms include the following:
1. A lower back arch that is too high
It could be an indication of this condition if you notice that your stomach sticks out when you stand and your lower back has a noticeable arch.
2. Deficient hip flexors
There may be an anterior pelvic tilt if you feel constriction or discomfort in the front of your hips, especially when you stretch or bend forward.
3. Feeble muscles of the glutes
An anterior pelvic tilt can be caused, in part, by weakness in the gluteal muscles, which are found in the lower legs. Exercises like lunges and squats may become difficult to use the glutes for this reason.
4. Back pain in the lower body
A common symptom of this illness is persistent or recurrent lower back pain, which is worse after extended periods of sitting or standing.
5. Adjustments to posture
A forward-leaning stance or an accentuated curve in your lower back are examples of changes in posture that may indicate an anterior pelvic tilt.
What physical activities help prevent anterior pelvic tilt?
It’s better to prevent than to treat! Therefore, you can incorporate the following expert-approved exercises into your routine to help prevent anterior pelvic tilt-related back pain.
1. Stretching your hip flexors
The front of the hips can become more flexible and less tight by stretching the hip flexors. Both the standing and the kneeling hip flexor stretches are examples of hip flexor stretches.
2. Exercises to strengthen the glutes
One way to mitigate the effects of an anterior pelvic tilt is to strengthen the gluteal muscles. Exercises that specifically target the glutes can increase their strength and activation, such as clamshells, hip thrusts, and bridges.
3. Exercises to strengthen the core
It is possible to stabilize the pelvis and enhance posture by strengthening the core muscles, which include the obliques and abdominals. Exercises that strengthen the core include planks, bird dogs, and crunches.
4. Stretches for the hamstrings
You can increase the flexibility in the back of your thighs by including hamstring stretches in your routine, as tight hamstrings can lead to an anterior pelvic tilt. The hamstring stretch performed while seated and standing are two examples of hamstring stretches.
5. Stretching the quadriceps
Quadriceps stretches can also be beneficial in relieving front thigh tension, which can lead to an anterior pelvic tilt. Some exercises for the quadriceps are the standing quadriceps stretch and the lying quadriceps stretch.
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Ways to correct pelvic tilt anteriorly?
The world is aware that yoga relieves back pain, but you need to address an anterior pelvic tilt if you have been diagnosed with one. “Always remember to warm up and perform these exercises correctly,” advises Wanitha Ashok.
1. Tilts in the pelvis
Laying flat on your back, bend your knees and place your feet flat on the ground. Lower back flattening against the floor, slowly tilt your pelvis upward; then release. Do this ten to fifteen times.
2. The hinge of the hips while standing
Standing, maintain a hip-width distance between your feet. Recall to flex your knees slightly. Lower your torso toward the floor while maintaining a straight back and hinge at your hips. At this point, you can get back to standing.
3. Hip extension in quadruples
Place your hands beneath your shoulders, your knees beneath your hips, and you should be on all fours. One leg should be raised straight back behind you and then lowered again while maintaining a flat back. On each leg, perform 10 to 15 repetitions.
4. The cow-sheep stretch
Begin on your hands and knees, then lift your back up in a cat-like posture and hold the position for a short while. Once you’ve dropped your belly to the floor, raise your head and tailbone like a cow and hold for a short while. Do this ten to fifteen times.
5. Strengthening the hip flexors:
On your back, bend one knee while maintaining a straight leg. A few inches above the floor, raise the straight leg, then lower it
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