Ying H. Chen, DO, FACOS
Neurosurgeon
Pelvic tilt is a common condition that affects many individuals, causing discomfort and pain in the lower back, hips, and legs. This condition occurs when the pelvis is not properly aligned, leading to an uneven distribution of weight and stress on the spine and surrounding muscles. The osteopathic nomenclature for this condition is called somatic dysfunction.
Pelvic tilt can be caused by a variety of factors, including poor posture, muscle imbalances, injury, or pregnancy. It can affect anyone regardless of age, gender, or physical activity level.
If you’re experiencing pain or discomfort in your lower back, hips, or legs, it’s important to seek treatment for pelvic tilt. At OrthoNeuro, we specialize in treating this condition and can help you find relief so that you can get back to your normal activities. Contact one of our offices in the Columbus, Ohio area today to schedule a consultation!
What Is Pelvic Tilting?
A tilted pelvis, also known as a pelvic tilt, occurs when the pelvis is not aligned properly. The pelvis plays a crucial role in supporting the body and maintaining proper alignment of the spine, hips, and legs. When the pelvis is tilted, it can lead to imbalances in the muscles and joints surrounding the area, causing discomfort, pain, and reduced functional activity.
Pelvic tilt can also cause problems with posture and balance, making it difficult to maintain proper alignment of the spine and reducing the body’s ability to absorb shock during physical activity. This can increase the risk of injury and may limit the ability to perform daily activities and participate in sports and other physical activities.
What Are the Different Types of Pelvic Tilts?
There are two main types of pelvic tilts: anterior and posterior. Below you will find a detailed explanation of each one.
Anterior Pelvic Tilt
An anterior pelvic tilt is when the front of the pelvis drops down, and the back of the pelvis rises up, resulting in an exaggerated curve in the lower back. Excessive anterior pelvic tilt can cause a number of issues, including tight hip flexors, weak glutes, and tension in the lower back.
To identify anterior pelvic tilt, there are a few key physical indicators to look for. One is an exaggerated curve in the lower back, which can be visible when standing or lying down. Another is a protruding abdomen, which can be caused by the tilted pelvis pushing the abdominal muscles forward.
Posterior Pelvic Tilt
A posterior pelvic tilt is the opposite of an anterior pelvic tilt, where the back of the pelvis drops down, and the front of the pelvis rises up, causing a flattening of the lower back. This can be caused by a number of factors, including a sedentary lifestyle, poor posture, and muscular imbalances.
A posterior tilt can cause a number of issues, including tight hamstrings, weak abdominals, and lumbar stabilizers. This can lead to discomfort and pain in the lower back, hips, and legs, as well as reduced functional activity and mobility.
To identify a posterior pelvic tilt, there are a few key physical indicators to look for. One is a flattened lower back, which can be visible when standing or lying down. Another is a tucked-in buttocks, which can be caused by the tilting pelvis pulling the glutes backward.
- What Are the Causes of Pelvic Tilt?
Pelvic tilt can be caused by a variety of factors, such as:
- Muscular imbalances (Tight hip flexor muscles or weak glutes can lead to an anterior pelvic tilt. Tight hamstrings and weak abdominal muscles can result in a posterior pelvic tilt.)
- Poor posture (particularly when sitting for extended periods, can cause the pelvis to tilt forward or backward and result in imbalances in the muscles and joints surrounding the area.)
- A Sedentary lifestyle (A lack of movement and exercise can lead to muscle imbalances and poor posture, particularly when sitting for extended periods.)
- Injuries or trauma to the area
- Genetics/ leg length discrepancy
- Pregnancy (can cause a shift in pelvic alignment.)
What Are the Symptoms of a Tilted Pelvis?
A tilted pelvis can lead to a range of symptoms that affect the entire body. Some of the most common symptoms associated with a tilted pelvis include:
- Lower back, hip, and pelvic pain
- Difficulty with posture, including hunching shoulders forward or excessive arching of the lower back
- Tightness and overworking of the hip flexor muscles, leading to pain and discomfort in the hip and lower back
- Muscle imbalances
- Decreased mobility
- Difficulty with balance
If you are experiencing any of these symptoms, it is recommended to seek medical attention to receive a proper diagnosis and treatment plan to alleviate pain and restore proper alignment.
Pelvic Tilt Treatment
Correcting a pelvic tilt involves restoring proper alignment of the pelvis, which can help alleviate pain and improve posture. Here are some steps that can be taken to correct pelvic tilt:
- Identify the type of pelvic tilt: There are two types of pelvic tilt—anterior and posterior. Anterior pelvic tilt is when the front of the pelvis is tilted downward, while posterior pelvic tilt is when the back of the pelvis is tilted downward. Identifying which type of pelvic tilt you have is important for determining the appropriate treatment plan.
- Strengthen your core muscles: Weakness in the core muscles can contribute to a pelvic tilt. Engaging in exercises such as crunches, planks, and bridges, can help to strengthen the core muscles and improve pelvic alignment.
- Stretch your hip flexor muscles: Tight hip flexor muscles can contribute to an anterior pelvic tilt. Performing hip flexor stretches, such as lunges or kneeling pelvic tilts, can help to stretch these muscles and reduce tightness.
- Practice neutral position: Practicing a neutral position can help to maintain proper alignment of the pelvis. To find a neutral position, stand with your feet hip-width apart tilt your pelvis forward and backward and find the neutral position in between that feels most balanced. Your weight should be evenly distributed on both feet, and your shoulders should be relaxed.
- Seek physical therapy: A physical therapist can design a treatment plan that is tailored to your specific needs. This may include physical therapy exercises to strengthen and stretch the muscles around the pelvis, manual therapy to release tight muscles, and postural correction to maintain proper alignment.
- Make lifestyle changes: Certain lifestyle changes, such as avoiding sitting for prolonged periods, maintaining good posture while standing or walking, and wearing supportive footwear, can help to improve pelvic alignment and reduce pain.
Seek the Help You Need Today
If you are experiencing pain or discomfort in your lower back, hips, or pelvis, it may be a sign of pelvic tilt syndrome. At OrthoNeuro, we specialize in diagnosing and treating musculoskeletal conditions, including pelvic tilt.
Our team of experienced orthopedic specialists in Columbus, OH can help design a personalized treatment plan that addresses the underlying cause of your condition and provides lasting relief. Take the first step towards recovery by scheduling an appointment with us today!
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“I recently had surgery on my lower back. I had heard that such surgery would result in pain and cause me difficulties in doing ordinary daily tasks but, I experienced no pain and was able to do normal activities at home and at church. Also, being a bee keeper, I was able to work the hives and extract the honey from most of the hives”
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