Have you ever been in a condition when your pelvis gets rotated backward and as a result your lower back flattens? This is exactly what we term ‘posterior pelvic rotation’ or you can consider it as a tilt in the posterior pelvic area. However, it is a very critical condition that can cause so many physical issues. But the exciting news is it can be corrected with proper medical aid. In this blog today, we will understand the reason behind posterior pelvic tilt and understand how we can rectify the condition.
What is posterior pelvic rotation?
In science, we call the pelvis the keystone of our body. Why? Because it is the only part which is responsible to maintain balance, alignment, and movement in our body. If you have your pelvis in proper condition and alignment, it is not going to hinder any kind of physical activities. But as soon as you develop a tilt in your pelvis area, especially the posterior part, it can for sure affect how you perform your normal daily life activities. These can include your normal walking, running, sitting, and in many cases, people suffer from even standing on their feet. Not only the body, but it can also affect many brain-related functions that are regulated by the spine.
Causes of posterior pelvic tilt
Now that you have a clear mind on what is a tilt in the posterior pelvis, let us move forward to understanding what causes the same.
Prolonged sitting
In today’s busy schedules, we are not aware of how long we just spend our time sitting in a single place. However, this unawareness can cost us a lot because it is one of the main reasons for posterior pelvic tilt triggering your daily life activities.
Weak core muscles
If you have weak muscles, they can also be one of the reasons for you to develop a posterior pelvic tilt.
Tight hamstrings
Do you know what hamstrings are? They run along the back of the thigh that is attached to your pelvis. The moment your hamstring becomes tight, what do they do? They pull the pelvis downward and backward resulting in a tilt. So, yes, having tight hamstrings is also one of the major causes of posterior pelvic tilt.
Poor posture
Yes, your posture is also very important, as you know, and if you do not take care of it, it can lead to serious conditions like posterior pelvic rotation. And over time, if you maintain your poor posture consistently, there is no doubt that the situation can get even worse.
Inactivity and lack of stretching
If you are not involved in any kind of physical activity or do not exercise daily or at least weekly, there are chances of you ruining your posterior pelvic tilt muscles. Because when we do not move our body, there is a lack of flexibility which can for sure make our muscles tighten. Due to restricted movements of your body, a posterior pelvic tilt can occur.
How to correct posterior pelvic rotation?
Now, what after developing a tilt in the posterior pelvis? What are the ways with which you can correct it? Let’s find out.
Strengthening weak muscles
As we read above that weak muscles are one of the important causes of posterior pelvic tilt, it is important to strengthen them again to treat the problem. So you can perform specific target exercises like glute bridges, planks, and dead bug exercises that will help you work on your muscles and ultimately correct posterior pelvic tilt.
Stretching tight muscles
Now what should we do to correct our tight muscles? You can try some effective stretches like hamstring stretch or hip flexor stretch that will help you relieve tension from your muscles and get a proper alignment of the posterior pelvis that has been tilted.
Improving posture & engaging in physical activity
As you have understood, the posterior pelvic tilt muscles worse even more if you maintain your bad posture, so why not work on it? If you have an occupied schedule and are not able to take care of how long you sit in a particular place, you can try setting alarms of 30-30 mins that will keep on reminding you to change your place or stand up for a while. These little yet beneficial steps will for sure help you a lot in maintaining your body posture and as a result, getting relief from posterior pelvic tilt.
Conclusion
Overall, posterior pelvic rotation is a serious problem that can happen to anyone not taking care of their body posture, avoiding regular physical exercises, and staying in a position for hours. But if you have developed one, do not worry as there are exercises to help you out. Just stay consistent with them and trust yourself.
Author: Jack Thomas
I’m Jack Thomas, a versatile blogger and SEO expert with a passion for exploring every niche. From tech to lifestyle, I craft engaging, high-quality content that informs, inspires, and connects readers.
