Pelvic Tilt Exercises: Symptoms, Causes, Benefits, Precautions & More

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December 31, 2021

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Pelvic Tilt Meaning

The pelvic tilt is the disorientation of the pelvic bones from their original place. In a healthy person, the pelvic bones lie in the pelvis in a neutral position. But various reasons can disorient the bones and cause pain and other complications.

The position of the pelvis is determined with respect to your thighbones and the rest of the body. There are various types of pelvic tilt. These types are differentiated on the basis of how the pelvis is tilted: towards the front, back, or on the side of the body. Here are the main types of pelvic tilt:

Anterior Pelvic Tilt
Lateral Pelvic Tilt
Posterior Pelvic Tilt

Symptoms Of Pelvic Tilt

The standing pelvic tilt can be mild or extreme. If the tilt is mild, you do not even feel any symptoms. However, if the tilt gets bigger over time, you will start experiencing some symptoms. Here is a list of the most common symptoms of pelvic tilt:

Pain while walking
Headache
Weakness or numbness in legs
Pain in the lower back
Hip pain

Pelvic Tilt Causes

If you want to know how to fix pelvic tilt, mere knowing the pelvic tilt meaning is not enough. You should also know its roots causes. Once you know what is causing your problem in the first place, you will be better able to choose the right exercise to correct lateral pelvic tilt. Here is a list of the most common pelvic tilt causes:

Incorrect Posture: A majority of people who have tilted pelvic are the ones who sit on a chair for long hours in an incorrect posture. The tissues present in your spine, neck, pelvis, legs, and so on get adapted to this incorrect body posture position and you develop pelvic tilt as a result.
Structure Related Disorders: Any disorder that causes a change in the structure of your pelvis and its nearby tissues can cause standing pelvic tilt. Take the example of structural scoliosis that involves spinal rotation and often leads to tilted pelvic.
Imbalances In Muscles: Quadratus Lumborum, Adductors, Gluteus medius, Obliques, and Tensor fascia latae, and other major muscle groups are related to your pelvis. If there is an imbalance in these muscles, you might develop pelvic tilt posture.

A few other common pelvic tilt causes are:

Functional disorders
Leg length discrepancy
Weakening of leg muscles
Neurological conditions
Reduction in the length of tendons

Pelvic Tilt During Pregnancy

Pregnancy comes with a number of body changes, one of which might come in the form of pelvis disorientation. Mostly, the type of pelvic tilt that mothers suffer from is the anterior pelvic tilt or forward pelvic tilt. However, other types of pelvic tilt can also develop.

While pelvic tilts during pregnancy can not be completely prevented, you can do certain pelvic tilt pregnancy exercises and reduce the tilt. Here is a list of some of these exercises that can help you correct lateral pelvic tilt during pregnancy:

Glute bridge
Quadruped pelvic tilts
Birth squat
Foam rolling
Happy baby stretch

Pelvic Tilt Exercises Precautions

If you develop any complications, it is better to avoid pelvic tilt pregnancy exercises. If you are planning to do these exercises post-partum for pelvic tilt treatment, you should consult a medical practitioner. Most doctors suggest waiting for at least 6 to 7 months before starting pelvic tilt fix exercises if you have delivered by cesarean section.

Benefits Of Pelvic Tilt Exercise

Here is a list of the most important health benefits of pelvic tilt exercise:

Pelvic tilt standing exercise can increase your mobility and range.
Women can increase their ability to cope with labour pain by doing pelvic tilt fix exercises.
If your back pain is caused by the pelvic tilt, the pelvic tilt posture can help you reduce the pain.
A pelvic tilt exercise can improve your body posture.
You can start a pelvic tilt standing exercise after a few months of delivery to get back in the right posture and shape.

How To Fix Pelvic Tilt

There are mainly two ways with which you can do pelvic tilt treatment and reduce your pain. The first treatment method is a change in lifestyle. If your profession requires you to sit long hours on a chair, you can make sure that you sitting in the right posture to prevent yourself from pelvic tilt. Or you can sit up from the chair and stretch your body once in a while.

The second method on our list of how to correct pelvic tilt is doing a pelvic tilt exercise. There are a number of exercises that can treat the root cause of the problem and reduce the tilt. Most of these lateral pelvic tilt exercises are beginner-friendly and do not require special equipment except a yoga mat or a block. This means that you can easily add forward pelvic tilt exercises to your workout at home.

How To Correct Pelvic Tilt With Exercises

As we already mentioned, one of the best ways to treat pelvic tilt is by doing exercises. These pelvic tilt exercises include a number of spinal movements that are very subtle and yet able to strengthen your lower back muscles.

Here is a list of the most common anterior pelvic tilt exercises:

Lying Posterior Pelvic Tilt
Lying Glute Bridge
Half-Kneeling Hip Flexor Stretch
Bird Dog

Here is a list of the most common posterior pelvic tilt exercises:

Seated Hamstring Stretch
Superman Stretch
Cobra Pose
Leg Raises
Standing Hip Raises

Here is a list of the most common lateral pelvic tilt exercises:

Lying Reverse Leg Raises
Standing Reverse Leg Raise
Clamshell Exercise
Quadratus Lumborum
Lying on Side Leg Lift

Conclusion

The pelvic tilt is a condition that can be easily brought under control with the help of exercises. However, you have to start these exercises early. You can detect the problem yourself with the test we just mentioned above and start the pelvic tilt workout. If you get a little late and your condition becomes worse, you might have to consult a chiropractor for your pelvic tilt treatment.

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