A very common cause of pelvic and lower back pain is from pelvic tilt. Pelvic tilt is a posture misalignment of the spine and pelvis. If left to worsen, pelvic tilt can cause long-term damage or chronic pain.
Itās important to understand the different types of pelvic tilt, their symptoms and how they are diagnosed in order to properly address them. In this article we will explore the causes of pelvic tilts. We will also discuss methods for addressing pelvic tilts such as home exercises, sleeping positions to reduce pelvic tilt related issues, and chiropractic adjustments, which not only alleviate symptoms, but address the root cause.
What is pelvic tilt and why does it cause pelvic & lower back pain?
Pelvic tilt is an imbalance in the pelvic position of the spine and pelvis, which can cause lower back pain. The pelvic tilt affects how the spine curves and its alignment with the hips, knees, and feet. This misalignment of the pelvic area causes a curvature of the lumbar spine that pulls it out of alignment, leading to pelvic and lower back pain. In addition to causing pain, pelvic tilt can lead to poor posture, which can add strain on the spine and pelvic area, further contributing to chronic pelvic and lower back pain.
What causes pelvic tilts?
There are several factors that can lead to pelvic tilt, including:
- Poor posture habits – Sitting for long periods of time or slouching can put undue strain on the pelvic area and spine, leading to pelvic tilt.
- Undetected pelvic misalignment – Injuries, falls, or accidents can cause pelvic misalignment which leads to pelvic tilt.
- Muscle imbalances in the hips, glutes and core muscles – Weakness in the abdominal muscles and tightness in the hip flexors can lead to pelvic tilt. In addition, overdeveloped muscles in the pelvic region can also cause pelvic tilt.
- Poor core strength – Having a weak core can further contribute to pelvic misalignment, because the pelvic area is heavily reliant on core strength for proper alignment.
- Lifestyle factors – Being overweight or obese can increase your risk of pelvic tilt. This is because excess weight puts additional strain on the pelvic area and spine.
- Injury or trauma – Pelvic tilt can also be caused by trauma to the pelvic area, such as a fall or motor vehicle accident.
What are the different types of pelvic tilt?
Pelvic tilt can be divided into two main categories: anterior pelvic tilt (APT) and posterior pelvic tilt (PPT).
What is anterior pelvic tilt (APT)?
An anterior pelvic tilt means that the pelvis is tilted down in front, and up at the back. People describe this as having an excess curve in their lower backs, which puts undue strain on the lower back, often leading to pain.
How do I know I suffer from an anterior pelvic tilt? What are the symptoms?
Anterior pelvic tilt can cause discomfort around the base of your lower back, strain in your hamstrings and thigh muscles, and a decrease in strength within your glutes and core. So, if you experience these pains frequently, you may suffer from APT.
Misconception: Anterior pelvic tilt & bloating
With an increased arch in the lower back, people who suffer with an anterior pelvic tilt may have a rounder stomach even though they may not be overweight. Many confuse APT with just being bloated , when in reality, pelvic misalignment is causing the ābloatedā look.
How to conduct an anterior pelvic tilt test?
The anterior pelvic tilt test helps to determine whether or not you suffer from an APT. To conduct the test, lie flat on your back and then press your lower back into the ground by tightening your abdominal muscles. If your abdomen is slightly raised off of the ground, this may indicate that you suffer from APT.
What is posterior pelvic tilt (PPT)?
A posterior pelvic tilt is when the front of the pelvis tilts upwards and the back drops down. This puts strain on the lumbar spine, leading to pain in the lower back area.
How do I know I suffer from a posterior pelvic tilt? What are the symptoms?
It’s not uncommon for people with a posterior pelvic tilt to feel stiffness throughout their entire lower back, down to the bottom of the ribs. This happens because when the pelvis tilts forwards, it eliminates much of the lumbar spineās natural curve ā which in turn can cause low back pain during activities like running, jumping and some sports. Other signs that you may have a posterior pelvic tilt include pain in your buttocks, groin or hips.
Additionally, they may have reduced mobility in their hips and legs, which in serious cases, can lead to difficulty walking or running.
How to conduct a posterior pelvic tilt test?
The posterior pelvic tilt test is a simple and effective way to determine whether or not you suffer from a posterior pelvic tilt. To conduct the test, simply lie on your back, press your lower back into the ground by tightening your abdominal muscles, then lift your pelvis off the ground as far as possible without arching your lower back. If you are able to lift your pelvis up, then it is likely that you suffer from a posterior pelvic tilt.
Different approaches to address pelvic tilt – Chiropractic, Exercises & sleeping positions
Here are some ways that you can not only alleviate the symptoms of pelvic tilt, but provide long-term pain relief.
How can chiropractic adjustments alleviate pelvic & lower back pain?
Chiropractic adjustment is an effective form of care for pelvic tilt and can provide numerous benefits in terms of improved posture as well as reduced lower back pain associated with the condition.
Chiropractic adjustments are highly effective in addressing pelvic tilt as they target the underlying cause, not just the symptoms. The pelvic tilt is most often caused by a misalignment of the spine and pelvis, which can be helped through chiropractic adjustment. By realigning these two structures and addressing the musculoskeletal imbalances that lead to pelvic tilt, chiropractic adjustments can help to reduce pain and improve posture.
Looking for a specialised pelvic tilt chiropractor?
At Chiropractic Singapore, our chiropractors are experienced in executing effective care plans for those suffering with pelvic tilts. We use a combination of gentle spinal manipulation and specialised pelvic adjustments to focus on pelvic misalignment. This can help to reduce lower back pain and improve overall posture, making it easier for you to perform everyday activities without discomfort.
Don’t leave your pelvic and lower back pain unchecked, contact our team at Chiropractic Singapore today and let us help you find the approach that works best for you!
Exercises for pelvic tilt
In addition to chiropractic adjustments, pelvic tilt exercises are an effective way to alleviate pelvic and lower back pain. These exercises target the muscles around the pelvis and spine, helping to improve posture, increase flexibility in the pelvic area, and reduce pain associated with pelvic tilt.
Exercises targeting obliques & strengthening core muscles for pelvic tilt
Strengthening your glutes, core and hamstrings is essential for pelvic alignment. Exercises such as plank holds, bridges, squats, lunges and core rotations target the pelvic area and help to strengthen the muscles that support pelvic alignment.
Sleeping positions to reduce pelvic tilt
It is important to find the best sleeping position that reduces pelvic tilt and lower back pain.
How to sleep with Anterior pelvic tilt – ideal anterior pelvic tilt sleeping position
For those suffering from anterior pelvic tilt (APT), the ideal sleeping position is on your side with a pillow between your legs for support. This will help to reduce any strain placed on the lumbar spine, allowing it to remain in a neutral position.
How to sleep with posterior pelvic tilt – ideal posterior pelvic tilt sleeping position
For those suffering from posterior pelvic tilt (PPT), the ideal sleeping position is on your back with a thin pillow placed beneath your knees for support. This will help to reduce any strain placed on the lumbar spine, allowing it to remain in a neutral position.
Take charge & alleviate your pelvic tilt pain
Pelvic tilt is a common postural misalignment that can cause lower back pain and chronic discomfort. If left untreated, pelvic tilt can lead to long-term damage. Thankfully, pelvic tilt can be addressed effectively with chiropractic adjustments, exercises and the right sleeping positions. At Chiropractic Singapore our experienced team of chiropractors are dedicated to helping you find the relief that you seek. Book an initial spinal check up with us today and let us help you get on the path to pelvic alignment and improved posture!
