9 Best Exercises for Correcting Posterior Pelvic Tilt 

Posterior pelvic tilt can cause back pain, digestive issues, and more. Here are some of the best exercises for correcting this pelvic position, and how to tell if you have it.

The pelvis is a group of bones that, together, create a sort of basin in the lower abdominal area. It’s sometimes called the pelvic girdle because this structure helps keep internal organs in this area in place. The pelvis also connects the trunk to the legs, providing balance and support.

The ideal position of the pelvis is a neutral position. This means that it tilts neither forward nor back. However, some people develop a posterior pelvic tilt, which can lead to pain in the lower back, digestive problems, and more. Fortunately, certain types of exercise can help.

What Is Posterior Pelvic Tilt?

If someone has a posterior pelvic tilt, it means that their pelvis tilts backward. This causes the front of the pelvis to be higher and reduces the normal curve of the lower spine. Additionally, when a posteriorly tilted pelvis rotates, it rotates upward. 

A posterior pelvic tilt can be a result of a person’s anatomical makeup. In other words, some people are born with their pelvic bone automatically tilting backward. Muscle length plays a role as well. A short hip extensor and long hip flexor can cause a posterior tilt.

A backward tilting of the pelvis can also be caused by weak or imbalanced muscles. Muscles that can contribute to a posterior tilt include:

  • core muscles (abdominal muscles and muscles in the lower back)

  • hip flexors

  • gluteal muscles

  • hamstring muscles

  • quadriceps

Muscle tightness can lead to backward pelvic tilting too. Tight hamstrings pull the back of the pelvis down, causing a posterior tilt. Hamstring tightness can be a result of strenuous or repetitive sports. It’s also a consequence of poor posture.

Posture is a bit of a two-way street when it comes to posterior pelvic tilt. If your hamstrings are tight, this contributes to an unhealthy posture. And if you don’t use proper posture, this contributes to a posterior pelvic tilt. 

If you slouch, for instance, this could cause the pelvis to tilt back. Spending a lot of time in a sitting position can also contribute to posterior tilt. 

Why Posterior Pelvic Tilt Should Be Corrected

A tilted pelvis changes the alignment of the body. Most notably, it changes the posture of the lower back. A posterior pelvic tilt reduces the natural curvature of the bottom portion of the spine. Over time, this can lead to lower back pain. Studies also connect pelvic tilt with increased fracture risk in women with osteoporosis (1).

Can posterior pelvic tilt lead to digestive issues? It might, via its impact on the pelvic floor muscles. The Cleveland Clinic reports that pelvic floor dysfunction can cause constipation, urine or stool leakage, and a frequent urge to urinate (2). According to a 2019 article published in Medicine, returning the pelvis to a symmetrical position helps improve pelvic floor muscle function (3). 

Research has also found that the greater the posterior tilt, the more it impacts respiratory function when in a sitting position (4). When the pelvis tilts back, it changes the tilt angle in the thoracic spine. This restricts motion in that area when breathing, affecting respiratory function.

A 2020 study also found that a posterior pelvic angle is a risk factor for rectal prolapse (5). This is a condition in which part of the rectum extends into the anus. 

Posterior Pelvic Tilt vs Anterior Pelvic Tilt vs Lateral Pelvic Tilt

A posterior pelvic tilt isn’t the only type of pelvic tilt. There are two others: anterior pelvic tilt and lateral pelvic tilt. Each one gets its name based on the position of the pelvis. 

An anterior pelvic tilt is when the pelvis is tilted forward. In this position, the back of the pelvis is higher than the front. This increases the curvature of the low back, which can lead to pain. 

An anterior tilt can also alter the way the lower body moves, potentially increasing injury risk. For instance, one study found that soccer players with an anterior pelvic tilt are at greater risk of a hamstring injury (6). The reason is that it maintained knee extension.

In lateral pelvic tilt, one side of the pelvis sits higher than the other. This position is associated with low back and hip pain. It can also impact balance when walking or running.

Signs You May Have a Posterior Pelvic Tilt

How do you know if you have posterior pelvic tilt? Here are a few things to look for:

  • When in a standing position, the low back is relatively flat.

  • When in a sitting position, the low back pushes toward the back of the chair.

  • When in a squatting position, the hips are tucked under. (This is known as a butt wink.)

A slouched posture (rounded shoulders) is another sign of a posterior pelvic tilt. So too is pain or weakness in the lower back, hips, or knees.

9 Best Exercises to Fix Posterior Pelvic Tilt

Certain exercises help fix a posterior tilt by correcting muscle imbalance in the pelvis, or by strengthening the muscles that support this region. Others work by relieving hamstring tightness, allowing the pelvis to return to a more neutral position.

Here are some of the best pelvic tilt exercises for correcting a posterior pelvis position:

  • Glute bridge. Lie on your back with your knees bent and arms next to your torso. Lift the hips, hold for a few seconds, then release. Do 8 to 12 reps.

  • Lunge. Stand with one foot in front of the other. While keeping the torso upright, lower the knee of the back leg toward the floor. Stop when the front knee is at a 90-degree angle. Do 8 to 12 reps, then repeat with the other leg.

  • Cobra stretch. Lie on your stomach with your forearms on the floor. Bend your elbows and push your upper body off the floor. Hold for 20 seconds, then release. Repeat 2 to 3 times.

  • Plank. Lie on your stomach with your forearms on the floor. Engage your core muscles and lift your body so it is in a straight line. Hold for 20 seconds, then release. Repeat 2 to 3 times.

  • Seated hamstring stretch. Sit in a chair with one knee bent and the other extended with its heel on the floor. Bend forward until you can feel the hamstring muscle stretch. Hold for 20 seconds, then release. Repeat with the other leg extended.

  • Slouch and straighten. Sit in a chair and slouch forward. Hold for a few seconds, then sit as upright as you can. Hold, then return to a more proper position. Repeat this sequence 8 to 12 times.

  • Straight leg raise. Lie on your back with one knee bent and the other outstretched. Raise the straight leg off the floor and hold before returning to the starting position. Do 8 to 12 reps. Repeat with the other leg.

  • Superman. Lie on your stomach with your arms extended overhead. Lift your chest and feet off the floor. Hold for 20 seconds, then release. Repeat 2 to 3 times.

  • Toe touch. Stand with feet shoulder-width apart and bend forward at the hips while reaching for the toes. Hold for 20 seconds and release.

Additional Ways to Correct Posterior Pelvic Tilt

Doing a pelvic tilt exercise isn’t the only way to correct a posterior tilting pelvis. If you normally sleep on your stomach, changing your position can improve pelvis alignment. Sleeping on your back supports good spinal (and pelvic) alignment. You can also sleep on your side, placing a pillow between your knees for better support.

When sitting, use lumbar support. Some chairs offer this option, enabling you to adjust the level of support to your preference. For ones that don’t, a pillow can do the trick. Also, if you sit for long periods, such as at a desk or while driving, get up and move regularly.

References

  • Asahi, R., Nakamura, Y., Kanai, M., Watanabe, K., Yuguchi, S., Kamo, T., Azami, M., Ogihara, H., & Asano, S. (2022). Association with sagittal alignment and osteoporosis-related fractures in outpatient women with osteoporosis. Osteoporosis International, 33(6), 1275–1284. https://doi.org/10.1007/s00198-021-06282-x 

  • Pelvic floor dysfunction: Symptoms, causes & treatment. Cleveland Clinic. (n.d.). Retrieved April 5, 2023, from https://my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction 

  • Oleksy, Ł., Mika, A., Kielnar, R., Grzegorczyk, J., Marchewka, A., & Stolarczyk, A. (2019). The influence of pelvis reposition exercises on pelvic floor muscles asymmetry. Medicine, 98(2). https://doi.org/10.1097/md.0000000000013988 

  • Aramaki, Y., Kakizaki, F., Kawata, S., Omotehara, T., & Itoh, M. (2021). Effects of the posterior pelvic tilt sitting posture on thoracic morphology and respiratory function. Journal of Physical Therapy Science, 33(2), 118–124. https://doi.org/10.1589/jpts.33.118 

  • Cantiani, C., Sgamma, D., Grossi, E., Saccá, D., Meli, O. R., Lai, Q., & Gaj, F. (2020). Posterior pelvic tilt is a risk factor for rectal prolapse: A propensity score matching analysis. Techniques in Coloproctology, 24(5), 463–469. https://doi.org/10.1007/s10151-020-02179-9 

  • Alizadeh, S., & Mattes, K. (2019). How anterior pelvic tilt affects the lower extremity kinematics during the late swing phase in soccer players while running: A time series analysis. Human Movement Science, 66, 459–466. https://doi.org/10.1016/j.humov.2019.06.001

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