Unlocking 3 Quick Fixes For Anterior Pelvic Tilt   by Sam Visnic

Excessive anterior pelvic tilt is a very common postural condition in which the pelvis tips forward beyond the normal orthopedic range. For men, normal anterior pelvic tilt is measured at between 4-7 degrees, while women have a normal range between 7-10 degrees. It is very common to see the average pelvic tilt over 12 degrees in both populations.

Pelvic tilt has a direct correlation to the curvature in the lumbar spine. As the pelvis tilts anterior, the lumbar spine increases in extension. Posterior pelvic tilt causes the lumbar spine to flex.

As you can imagine, if the pelvis has that much influence on the position of the spine, then it must be very important in back pain relief. When the lumbar spine has an exaggerated extension or becomes flat, it will lead to stress on different spinal structures. Too much extension may contribute to conditions such as stenosis or facet joint arthritis. A flat lumbar curve increases the pressure on the anterior side of spinal discs, thus leading to greater chances of developing a disc bulge.

Based on the above, correcting the position of the pelvis is critical for reducing pressure on areas of that spine which may be producing pain. The position of the pelvis can be directly affected by addressing the muscles that support and move it. Although there are approx. 36 muscles in the lumbar-pelvic-hip complex, only a few of them have a major impact on pelvic tilt.

By focusing on these key muscles, the quickest reduction in excessive anterior pelvic tilt can be brought about:

1. Stretch the hip flexors: The muscles that flex the hip including the psoas muscle and the rectus femoris (quadricep) muscle are the most important. The psoas originates on the spinous processes of all five lumbar spine segments, and inserts on the inside of the thigh. This muscle is very powerful and has a tendency to become very short and overdeveloped.

The rectus femurs is one of the quadriceps muscles. It is the longest of the group, and its origin is on the anterior-superior-iliac-spine (the large bony protrusion at the top of the thigh) and inserts on the knee.

2. Strengthen the glutes and hamstrings: The glutes are very large and powerful muscles on the back side of the body, and their job is to create posterior pelvic tilt, which of course opposes anterior tilt. They originate at the sacrum and iliac crest and insert on the thigh bone (femur). The hamstrings, much like the rectus femoris, have a dual function. They both extend the hip (like the glute) and also bend the knee. These two muscle groups are very commonly weak, and therefore, allow the hip flexors an increased role in stabilizing the pelvis.

Performing the above movements will quickly result in a reduction in pelvic tilt that can both be measured and felt. The results may only be temporary of course, which is why a daily routine is recommended. Additionally, it should be noted that the right exercises and stretches should be used to avoid creating further imbalances. Its recommended to find a knowledgeable professional online or offline to assist with this process.

About the Author

Sam Visnic is a Neuromuscular Pain Relief Therapist who specializes in providing safe and effective corrective exercise solutions for back pain sufferers. Sam is the developer of the “End Your Back Pain Now!” system. For a FREE special report “The 3 Essentials To Back Pain Relief”, visit http://www.EndYourBackPainNow.com/blog
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