Anterior and Posterior Pelvic Tilt – How To Correct It?

The pelvic region is a very important part of the body, located in the lower abdomen and housing critical organs such as the digestive and reproductive systems. It also plays an important role in helping maintain a good posture. Like all the other regions of the body, however, the pelvis is also susceptible to many common problems, especially with regards to the angle it makes. Two major issues of the pelvis include –

Anterior pelvic tilt –

which occurs when the front of the pelvis drops down in relation to the back. In posture, this may be visible in the form of lifted hips and a jutting abdomen.

Posterior pelvic tilt –

which is the opposite of the above, and takes place when the front of the pelvis rises and the back of the hips drop, causing a backward lean in posture. 

Both these tilts involve muscles of the hip regions, which may shorten or lengthen unnaturally to move your neutral pelvis out of its normal location. A common time when women face pelvic tilts (anterior), is during pregnancy, which the extra weight on the abdomen can cause the muscles to move around. This, however, is extremely natural, and medical support and caution will keep both the mother and the baby safe. Sometimes, existing anatomical conditions, such as differences in leg heights, can also cause this problem. A medical diagnosis may thus be required to know the exact nature of the problem.

There are some unhealthy lifestyle practices too, that can contribute to pelvic tilts, including low mobility, poor posture, and sitting for long periods of time with no activity in between. This often begins a vicious cycle, as pelvic tilts often cause discomfort and pain, thus reducing mobility even further and hence aggravating the condition further. 

Fortunately, pelvic tilts are not very tough to resolve, and you can take some basics steps along with medical support to ensure that your problem does not persist. Here are some tips that you can try – 

Take Breaks from Sitting –

If you are working at a desk job, do try to stand up and walk around a little. This will help keep your body active, and will also remind you to assume the correct posture when you sit back down again.

Try Yoga –

A gentle exercise, yoga can be undertaken by people at any level of fitness. It helps in strengthening the hip muscles and increases their flexibility, thus reducing pain and increasing mobility. Asanas such as bridge pose, cow pose, lord of the dance pose, and garland pose amongst others are particularly helpful in strengthening the pelvic region.

Know Your Body –

Do undergo a medical evaluation to know if anatomical or other bodily reasons are behind your pelvis tilt. If so, you may need special apparatus (such as shoes with custom soles) to help you deal with the problem and reduce your symptoms.

While pelvic tilts are common problems, they can cause immense discomfort and pain, and have a negative impact on your posture. So in the interest of both your interest and looks, keep an eye out for this problem, and tackle it head-on. 

At Hith Yoga- the yoga studio in Delhi and Gurgaon, we understand the importance of a holistic physical as well as mental growth when it comes to Yoga. Hence, whatever asanas, programs or retreats that we offer, we ensure that your body gets benefitted in general.

Drop-in in one of our drop-in classes to understand it better!