Exercises to Fix Anterior Pelvic Tilt – APT

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What is Anterior Pelvic Tilt?

Anterior Pelvic Tilt is also sometimes referred to as Hyperlordosis or Lower Cross Syndrome in which your pelvis rotates forward which forces your spine to curve inwards and giving your buttocks a more pronounced look. It is caused when your abdominal muscles and gluteus become weak and lower back muscles and thighs become tight.

Anterior pelvic tilt

If you have APT you may experience:

  • Lower Back Pain
  • Hip and Knee Pain
  • Incorrect Posture
  • Numbness
  • Tingling
  • Electric Shock Pains
  • Weak Bladder Control
  • Difficulty Maintaining Muscle Control

Our spine has little curves in the neck, upper back, and lower back which give the spine S shape but if these curves are way more arched then you have Hyperlordosis (lower back) and kyphosis (upper back).

How to Self-Diagnose:

  • Lie straight on your back on a flat surface and check for the gap under your lower back. If you can slide your hand easily under it then it may be a sign that you have APT.
  • When you are standing straight you will notice your belly moves forward which makes your lower back look like C shape.

Treatment Options Include:

  • Medication, to reduce pain and swelling
  • Daily physical therapy, to strengthen muscles and range of motion
  • Weight loss
  • Surgery, in severe cases
  • Nutritional supplements such as vitamin D

You can definitely improve your posture by changing your sedentary lifestyle and practice yoga or doing exercise at home. Below are some exercises to fix Anterior Pelvic Tilt:

1. Squats – This exercise strengthens your leg muscles like quadriceps, hamstrings and calves. It is a crouched position with knees bent and the back of your feet almost touching your buttocks.

2. Hip Flexor Stretch – These are the muscles near top of the thighs which helps you to move your lower body. Kneel your right leg on the ground and left leg at a 90 degree angle in front, keep your back straight. Now lean forward and squeeze your muscles in your right buttocks.

3. Plank – It strengthens your abdominal muscles. It involves maintaining a position similar to push-ups for the maximum period of time.

4. Abdominal Crunches – It is one of the best exercises for your abs. Rest on your back and bend your knees. Raise your head and shoulders off the ground, and afterward come back to beginning position.

5. Bridge – It is also known as Hip Raise, it strengthens your gluteus muscles. Rests on your back and bend your knees. Raise your buttocks off the ground making a straight line from your shoulders to knees.

When to see a Doctor:

You may want to visit a doctor if you are encountering torment. Our Spine is an important organ which provides flexibility and daily activities depend on the health of the spine. Your doctor will be able to provide alternatives for managing the excess curvature. Treating Anterior Pelvic Tilt can help prevent complications later in life, such as arthritis and chronic back pain.