As Pain Doctors explain: “a pelvic tilt is a common postural abnormality that happens when your pelvic muscles lean too much towards one side. This deficiency typically develops when your pelvic muscles stay in one position for extended periods, (slumping on your couch, or sitting in an uncomfortable office chair for hours, can cause your pelvic muscles to adjust to these positions. The adapted muscles can alter your range of motion” [1]
Did You Know?
A pelvic tilt refers to any variation in the correct positioning of the pelvis. A pelvic tilt can cause different degrees of pain, and bring about issues with posture, balance, and its range of motion. In its neutral position, the pelvis is tilted marginally forward. – This is approximately 10 degrees in females, and 5 degrees in males) [1].
The Low-Down on Pelvic Tilt
To understand this condition, let’s first think about our pelvis. – This part of our body comprises a basin-shaped bony construction which links our trunk to our legs. Its crucial functions include:
• Balancing and supporting our spine, and
• Protecting the organs (urinary bladder, intestines, internal sex organs, etc.), in our lower abdomen [2]
The neutral position of our pelvis (which is its natural position), is crucial for optimum movement, balance, and posture. Unfortunately, many people suffer from the misalignment of the pelvis, and if they do not receive professional help, then the situation can worsen as inflammation and degeneration take hold. As matters stand, GPs have very little time to see patients, and very few of them are Qualified Pain Doctors who have the necessary extensive training and expertise in pain recovery and multi-faceted treatment.
When you book a consultation with a Pain Specialist, they will review your medical history, ask you various pertinent questions, and conduct an examination (in which they will use various diagnostic tools); and then if necessary, arrange for specific tests or scans. Then, as soon as your Pain Doctor has given you an accurate diagnosis, they will devise a Holistic Personalised Treatment Plan. This is likely to include a combination of cutting-edge and conventional treatments and manual therapies. These may incorporate specific injectables and blocks to negate any pain that you may be experiencing, thus empowering you to get back to your normal daily routine as soon as possible.
The Three Different Categories of Pelvic Tilt
Generally speaking, Pain Doctors and other professionals, refer to three main forms of pelvic tilt. These comprise:
• Anterior pelvic tilt
• Posterior pelvic tilt, and
• Lateral pelvic tilt [2]
Note: after having a consultation with a Pain Doctor, you may be told that you have a combination of two or more forms of pelvic tilt
Anterior Pelvic Tilt
An anterior (or forward) pelvic tilt, describes the position of the pelvis, in that its front (anterior part) moves forward, whilst its back (posterior part) rotates upwards. This scenario can be the result of sitting incorrectly or having a sedentary lifestyle, thus generating tightness in the muscles responsible for flexing the hip. Anterior pelvic tilt could also come about due to certain conditions in which the abdomen becomes voluminous (pregnancy, is one example). Of note, as Pain Doctors witness day in and day out: “anterior pelvic tilt can harm spinal health and result in lower backache and muscle strains” [2].
Posterior Pelvic Tilt
A posterior (or backward) pelvic tilt, refers to the downwards tilting of the back (posterior section) of the pelvis, and the front of the pelvis tilting upwards and backwards. It is important to understand that: “a posterior tilt reduces the normal curve of the lower back, resulting in excessive stretching of the back muscles. This condition is generally due to weak and tight muscles of the legs, particularly the hamstrings [2].
Lateral Pelvic Tilt
A lateral (or sideways) pelvic tilt, depicts the scenario of one side of the pelvis being higher than the other. This is the result of the pelvis shifting from side to side, thus causing one one hip to be higher than the other. Most people do not realise that a lateral pelvic tilt can lead to spinal misalignment, and generate imbalances in muscular activity across the entire body. This can bring on pain in the hip and back, and cause trouble walking [2].
Putting Things Right
When you are under the care of a Pain Specialist, you will be treated according to the severity, root cause, and form of pelvic tilt that is affecting you. In addition to giving you any necessary state-of-the-art treatment, and referring you to a dedicated physical therapist within their Pain Clinic, your Pain Doctor will also (subject to any contra-indications), provide you with some exercises that you can do in the comfort of your own home. These exercises may include:
Two Exercises For Anterior Pelvic Tilt
Exercise Number 1: Glute Bridge
•Lie on your back on a comfortable mat or surface, and then place your hands by your sides. Now bend your knees, and put your feet flat on the floor (shoulder width apart)
•Next, push the lower part of your back into the ground, and as you do so, tighten your buttocks and abdominals
•At this point, lift your hips so that you generate a straight line between your shoulders and your knees
•Now squeeze your abdominals, and draw your tummy button towards your back
•Hold this pose for 5 seconds, and then go back to your starting position [2]
Exercise Number 2. Bird Dog
•Go down on all fours (legs and arms) on a comfortable surface
•Make sure that your knees are under your hips, and that your hands are below your shoulders (shoulder-width apart)
•Check that your back is parallel to the floor, and if this is the case, pull in your belly button towards your back
•Now put your right arm forwards, and simultaneously straighten your left leg back. Hold for 2-4 seconds.
•After this, return to your starting position
•Repeat this exercise 10 times, and then do it in reverse with the other arm and leg (also 10 times)
•Repeat the entire thing for 3 sets [2]
Two Exercises For Posterior Pelvic Tilt
Exercise Number 1: Superman
• Lie down facing downwards on a mat or comfortable surface
• Extended your arms out in front of you
• Now simultaneously lift your legs, chest and arms off the floor
• Keep this pose for 2-3 seconds
• Repeat the entire thing 8 times for 3 sets [2]
Exercise Number 2: Lunges
• Stand on the floor and place your left foot back, and your right foot forward (ensuring that the distance between them is around 3 feet)
• Now keeping your body straight, lower yourself towards the floor by slowly bending your knees. (Be sure that your front knee does not jut out further than your toes)
• Hold this pose for 2-3 seconds as you squeeze your abs and maintain a straight torso
• Now return to your starting position and change legs
• Repeat the entire 10 times for 3 sets.
Note: all the aforementioned exercises should only be done after being approved by your Pain Doctor or other dedicated professional.
References
[1]. Anderson, B. (2022). “What Is Pelvic Tilt?” WebMD.
https://www.webmd.com/a-to-z-guides/what-is-pelvic-tilt
[2]. Allarakha, S. (2023). “How Do You Correct a Pelvic Tilt?” Medicine.net
https://www.medicinenet.com/how_do_you_correct_a_pelvic_tilt/article.htm
