How To Correct Anterior Pelvic Tilt With These 13 Stretches

by DailyHealthPost Editorial

anterior pelvic tilt

We don’t really think about how we stand and walk—it’s just how it’s done, right? Poor posture, however, can cause constriction of movement and pain in the back, legs, arms, and hips.

In addition, poor posture can affect:

  • Circulation (1)
  • Digestion (2)
  • Headaches
  • Heart function (3)
  • Neck pain (4)
  • Psychological stress (5)
  • Respiration (6)
  • Varicose veins (7)

It’s not uncommon for misaligned posture to result in either an anterior pelvic tilt or posterior pelvic tilt.


The Importance of Posture

Here’s what the Kansas Chiropractic Foundations says this about posture:

“Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting a good night’s sleep and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress, and fatigue. Without good posture, you can’t really be physically fit.” (8)

Posture means not only your body’s position when you stand but in whatever position you may be when sitting, lying down, bending, crossing your legs, and exercising. A great many of us spend much too much time sitting, especially at work. If we are not mindful of our bodies’ positions as we go through our days, we can get under- and over-used body parts stuck in uncomfortable positions.

A condition that’s predictably developed over the years is “iHunch/text neck/iPosture”. It’s the tendency to hunch over an electronic device (smartphone or tablet), extending the neck and rather heavy head forward over said device. The “dowager’s hump” that appears in later life as the result of repeated undue strain on the upper back, neck, and head position is now manifesting in teenagers from their posture while using their electronics. (9)

What is Anterior Pelvic Tilt?

The pelvis and hips are at the midpoint of the body and affect balance and whole-body movement and mobility. You can feel the effects of a tilted pelvis (either forward or backward) in a variety of uncomfortable ways.

Simply put, an anterior pelvic tilt is a position in which your pelvis is tilted forward from your spine, causing your glutes to push backward. A slight tilt forward is common in both sexes and isn’t a physiological problem. Pain and other issues can occur if the angle of tilt is usually greater than ten degrees from the spine.


anterior pelvic tilt

At that point, excess stress is put on the lumbar (lower) spine, resulting in discomfort and other issues over time. The opposite of an anterior pelvic tilt is a posterior pelvic tilt in which the pelvis angles backward from the spine.

Anterior Pelvic Tilt: Key To Back Pain Relief?