What is an Anterior Pelvic Tilt?

Anterior Pelvic Tilt

What is Anterior Pelvic Tilt?

Anterior pelvic tilt (also known as lower crossed posture) is a postural position where your pelvis is rotated forwards. This makes the curve in your lower back more prominent, causing your bottom to stick out, but more importantly places extra pressure on your lower spine.

How & Why does this happen?

The forward rotation of your pelvis occurs when the muscles that flex your hip tighten into a shortened position and the muscles that extend your hip become weak and lengthened. This forward rotation (anterior tilt) coupled with muscular imbalances cause the spine to sit in a position it does not like and consequently results in lower back pain. One common reason for these muscular imbalances occurring is due to too much sitting for too long (so stand up and have a walk as often as you can!).

How to correct it…

Anterior pelvic tilt can be corrected by a series of exercises and stretches as well as avoiding a seated posture for too long. The aim of the stretches is to stretch out those muscles that have become very tight and short (Quads, Hip Flexors, Mid-Low Back) and the aim of the exercises is to strengthen those muscles that have become weak and lengthened (Core/Abdominals, Glutes, Hamstrings).

Watch this video to learn more about your anterior pelvic tilt.