What is anterior pelvic tilt? All about causes, diagnosis and treatment. #76
Anterior Pelvic Tilt (APT), or the forward tilted pelvis, is a common muscular imbalance that affects many people. It can lead to pain in the lower back, hips and even the knees. In this blog post we will look at the causes, symptoms and most importantly the solutions to correct APT.
What is an anterior pelvic tilt?
In anterior pelvic tilt, the pelvis tilts forwards, causing the lower back to curve excessively. This can be caused by an imbalance between the muscles at the front and back of the pelvis. Specifically, the hip flexors (especially the iliopsoas) and the lumbar spine muscles are often shortened and overactive, while the abdominal muscles and the gluteal muscles are weakened and underactive.
Causes of anterior pelvic tilt
- Sedentary lifestyleProlonged sitting can shorten the hip flexors and weaken the gluteal muscles.
- Incorrect posturePoor posture when standing and sitting exacerbates the problem.
- Imbalance in trainingA training programme that neglects the abdominal and gluteal muscles can lead to APT.
- Genetics and anatomySome people are genetically predisposed to a forward tilted pelvis.
Symptoms of anterior pelvic tilt
- Back painespecially in the lower back area.
- Hip pain: due to the constant tension on the hip flexors.
- Knee problemsThe altered alignment of the pelvis can also affect the knee joints.
- Changed postureA hollow back and a forward tilted pelvis are often visible.
Diagnosis
The diagnosis of APT can be made through a physical examination. An experienced physiotherapist or trainer can determine whether an APT is present by observing posture and carrying out specific movement tests.
Exercises to correct the anterior pelvic tilt
Stretching exercises for the hip flexorsRegular stretching exercises help to lengthen the shortened hip flexors.
- LungesOne knee on the floor, the other leg forwards, hips pushed forwards.
- Psoas stretchTake a lunge position, push your hips forwards and raise your arms above your head.
Strengthening exercises for the abdominal and gluteal muscles:
- Planks: Keep your body in a straight line to strengthen the abdominal muscles.
- Glute BridgesLying on your back, knees bent, lift your pelvis and tense your gluteal muscles.
Posture corrections:
- Conscious standing and sittingMake sure that you adopt a neutral spinal position when sitting and standing.
- Core trainingRegular training of the core muscles helps to stabilise posture.
Exercises to watch out for with Anterior Pelvic Tilt
If you suffer from anterior pelvic tilt (APT), it is important to be extra careful with certain exercises so as not to aggravate the problem. Certain movements and exercises can exacerbate symptoms if they are not performed or adapted correctly. In this section, we discuss some of these exercises and give tips on how to perform them safely.
Exercises that require caution
Squats (knee bends)
- Problem: During squats, an anterior pelvic tilt can cause your lower back to be overstressed and your hip flexors to remain overactive.
- Solution: Make sure you tighten your abdominal muscles and keep your pelvis in a neutral position. Carry out the movement in a controlled manner and avoid a hollow back in the lower back.
Deadlifts (deadlift)
- Problem: Similar to squats, an anterior pelvic tilt can lead to overstraining of the lower back during deadlifts.
- Solution: Start with lighter weights and focus on maintaining a neutral back position. Activate your glutes and abdominal muscles to increase stability.
Leg Raises
- Problem: This exercise can put a lot of strain on the hip flexors and increase the APT if the lower back lifts and a hollow back develops.
- Solution: Place your hands under your lower back to support your spine and perform the movement slowly and with control. Avoid lowering your legs too low.
Sit-ups
- Problem: Sit-ups can over-activate the hip flexors and strain the lower back, which can aggravate APT.
- Solution: Instead of full sit-ups, do crunches or planks, which strengthen the abdominal muscles more effectively and safely without overloading the hip flexors.
Overhead Press
- Problem: When pressing overhead, an APT can lead to excessive curvature of the lower back.
- Solution: Stand with your knees slightly bent, tighten your abdominal muscles and keep your pelvis neutral. Avoid sagging in the lower back. Or do the exercise on a supported bench.
Prevention
To prevent APT, it is important to have a balanced exercise routine that targets both the anterior and posterior chain of the body. Regular stretching and strengthening exercises as well as a conscious posture in everyday life can help to minimise the risk of APT.
the ultimate conclusion
Anterior Pelvic Tilt is a common problem, but it can be corrected with the right exercises and posture awareness. By regularly stretching your hip flexors, strengthening your abdominal and gluteal muscles and paying attention to your posture, you can effectively counteract APT and improve your overall body mechanics.
Invest time in your posture and muscle balance - your body will thank you for it!
If you have problems with an anterior pelvic tilt or general back pain, why not book a trial training session with us? Together we can analyse your posture and muscles and create an individual training plan to specifically address your complaints. Let's work together on your health and well-being!
DE 
EN