Posterior pelvic tilt is a condition characterized by the pelvis being pulled downward in back, causing the lumbar arch to decrease. This condition can cause back, hip and leg pain.
Causes
Posterior pelvic tilt is caused by muscle imbalances in the core and legs. Muscle imbalances in the lower body can pull the pelvis down and under, flattening out the lumbar lordosis from the bottom. The typical muscle imbalance scenario that causes posterior pelvic tilt involves tight hamstrings, glutes and lower abdominal muscles coupled with weak quadriceps, psoas and lower back muscles. Tight muscles exert a pull on body structures that is not counterbalanced by the pull of weak muscles. The pelvis is pulled downward by the glutes and hamstrings and under by the lower abdominals.
Symptoms
The most obvious symptom of posterior pelvic tilt is a loss of curvature in the lumbar spine and a pelvis that is higher in front than in back.
As postural dysfunction advances, the upper body will begin to pitch forward. This is because the spine is a unit and a change in one area will cause change in another area. As the arch flattens in the lower back, the thoracic segment in the upper back and the cervical segment in the neck are pushed forward. People with advanced posterior pelvic tilt may appear stooped over.
Discogenic pain may result from this condition as spinal discs are subjected to uneven pressure. As the anterior sides of the lumbar vertebrae move closer together, the pressure placed on the spinal disc may cause a rupture or bulge on the posterior side. Disc herniation or bulging can irritate the nerves that travel through the lumbar spine to the lower body, causing sciatica pain.
Muscular pain may be present in any of the muscles involved in posterior pelvic tilt. The muscles that are tight are chronically strained and likely have knots called trigger points. The weaker, overstretched muscles are also strained by the stretching they’ve endured; muscles contract as they’re stretched to protect themselves from tearing. The constant contraction of both the weaker and stronger muscles can cause pain, cramping and spasms.
Treatment
The best way to correct pelvic tilt is to balance the muscles affecting the pelvis. Chronically tight muscles require more than stretching to regain their flexibility. Foam rolling, or self-myofascial release (SMR), can restore length to the hamstrings and glutes. If you have trigger points in your abdominal muscles, you’ll likely need to seek out myofascial release from a practitioner as these muscles aren’t in a good location for rolling. See www.kingofthegym.com for information on how SMR is applied to various muscles of the body.
Part of balancing your body is strengthening muscles that are weak. Once your overly-tight muscles have regained flexibility, it’s time to start building your lower back, quads and hip flexors. Lunges help to strengthen the quads and hip flexors while also retraining these muscles to work with the hamstrings and glutes, rather than being dominated by them. The superman pose, which involves lying on your stomach and lifting your arms, head and feet a few inches off the ground, builds your lower back muscles.
People with posterior pelvic tilt would benefit from consulting with a physical therapist concerning healthy ways to exercise. Resolve posterior pelvic tilt before it becomes a source of chronic pain.
I am currently suffering from severe lower back pain. (Not sure if is anterior or posterior, pelvic tilt) .I train at the gym 3. days per week. At the conclusion of my workout I do floor exercises consisting of:- leg raisers whilst lying on the floor. 2×30, then,whilst sucking in my abs,I thrust my pelvis towards the ceiling and hold for about 10 seconds. Finally, Whilst needing I do 20 extensions using the wheel. Yesterday I did the exercise recommended for anterior pelvic tilts, which caused mu lower back to go into another spasm. I also stretch my hamstrings on a daily basis. Hoping you can help in some way, BEST WISHES, ALASTAIR STEWART.
Sir, I understand some of the exercises you are doing. I also have to tell you I am not a doctor just someone who has been around a while and I will discuss what I have learned through other practitioners. Your bridges should be about glute stabilization, your abs are secondary to this. Performing your bridges (thrusting your pelvis to the ceiling) while “crunching” your abs may cause you to throw out your lower back (cause more low back pain!). When you do these you should always tighten your glutes (squeeze your butt) and don’t let your knees flare out. Think of a string pulling you up from your groing and keep your legs together. But first I recommend you “roll” your muscles out. Before your workout do the following. Get a foam roller and roll out your IT band. The process is simple. Think of a side plank, now put a foam roller under your hip. Next slowly roll or move your body such that the foam roller moves from your hips to your knees. Do this on both sides. Then put yourself in a plank position and place the roller just above your knee cap. Now roll the roller from your knee to your hip. If you find a good knot then hold for a few seconds and allow it to relax. When this is done then do your bridges first! then stretch. This will help re-activate your glutes. Do it in the manner described above. If the foam roller doesn’t work then get a plastic pipe. Hardness is what gives the best relief. I would start with a foam roller first to figure out what you are comfortable with. Get this book. It will help you with anything you do. Becoming a Supple Leopard by Dr. Kelly Starrett, it will be a lifesaver!