I’ve been asked about this topic quite a few times, so let’s dive into it! Do you often struggle with lower back pain [1] or notice that your posture feels off? After several discussions on the matter, I’ve come to realize that many people, especially those with sedentary lifestyles, may be dealing with a condition called anterior pelvic tilt (APT). It’s more common than you think!
APT happens when the front of your pelvis tilts forward, creating an exaggerated curve in the lower back and causing the abdomen to protrude. It may not seem like a big deal at first, but if it goes unchecked, it can lead to persistent discomfort, reduced mobility, and even long-term health issues.
But here’s the good news, and something I always reassure people about: with the right exercises and greater posture awareness, you can correct anterior pelvic tilt and improve how your body feels and functions.
In this blog, we’ll go over everything you need to know about anterior pelvic tilt—its causes, symptoms, and most importantly, the exercises and lifestyle changes that can help you fix it for good.
What is Anterior Pelvic Tilt
Anterior pelvic tilt (APT) is a postural issue where the pelvis tilts forward, causing an excessive curve in the lower spine (hyperlordosis). This misalignment leads to muscle imbalances and inefficient movement. Common signs of APT include an exaggerated lower back arch, a protruding stomach, forward-tilting hips, and more pronounced buttocks.
Though subtle, APT can significantly impact health, leading to:
- Lower back pain: Increased pressure on the lumbar spine.
- Hip pain: Caused by tight hip flexors and weak glutes.
- Postural dysfunction: Disrupts body alignment, potentially causing knee pain, hamstring strain, or sciatica.
“This condition severely reduces athletic potential, functional movement, and of course, can lead to chronic pain in the back and lower limbs.”- Eric Wong, BSc in Kinesiology
Causes of Anterior Pelvic Tilt
1. Sedentary Lifestyle
A sedentary lifestyle is a major contributor to anterior pelvic tilt. Prolonged sitting tightens the hip flexors and weakens the glutes and hamstrings, which stabilize the pelvis. Those who sit for long periods, like office workers or gamers, are especially at risk as tight hip flexors and weak glutes pull the pelvis into an unnatural forward tilt.
“Factors like sitting for long periods, weak core muscles, and tight hip flexors can contribute. It might also be influenced by posture, genetics, and certain activities.”- Dr. Himabindu Sreenivasulu, MBBS
2. Muscle Imbalances
Muscle imbalances also play a key role in APT. Tight hip flexors (iliopsoas and rectus femoris) pull the pelvis forward, while weak glutes and hamstrings fail to counteract this. These imbalances are common in people who don’t regularly strengthen their posterior chain.
3. Poor Posture Habits
Posture habits, like standing with hips forward or slouching, add strain to pelvic alignment. Combined with muscle imbalances, these habits worsen the misalignment, making it more difficult to correct.
“One of the key things for healthy sitting is to change positions frequently and make sure you are activating those muscles that tend to fall asleep. This helps prevent the imbalances from developing and taking root in the first place.”-Dr. Erin Boynton MD, FRCS, Chief Medical Officer
How to Fix Anterior Pelvic Tilt
The good news is that anterior pelvic tilt can be corrected [2] with targeted exercises that focus on strengthening weakened muscles and stretching tight areas. Below are some of the best exercises and stretches to help you achieve a neutral pelvic position.
1. Quadriceps Stretch
- Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips.
- Engage your core, bring your heel up against your back, and hold your foot with your hand.
- Hold this position for 5-10 seconds.
- Lastly, return to the starting position and repeat the movement on the opposite side.
2. Hip Flexor Stretch
- For this exercise to fix anterior pelvic tilt, begin in an upright standing position, maintaining a good alignment with your head, shoulder, and hips.
- Step forward and kneel with the front leg at 90 degrees, your foot flat on the floor, and your ankle, knee, and hips at a 90-degree angle.
- The back portion is 90 degrees when looking at the hip, knee, and ankle.
- Engage your core and glutes and bring the hips forward.
- Lastly, hold this position for 5-10 seconds.
- Return to the starting position and repeat the movement on the opposite side.
3. Seated Forward Fold with Back Bend
- Begin in an upright sitting position on the floor with your legs extended in front.
- Maintain good alignment of your head, shoulders, hips, and legs.
- Engage your core, then bend your upper body forward as you place your hands on your lower leg.
- Hold the position for a couple of seconds.
- Straighten back up and place both hands behind you with palms pressed on the floor for support, inclining your upper body backward and opening your chest towards the sky.
- Hold this position for several deep belly breaths, in through your nose and out through your mouth.
- Relax and move to the neutral position.
4. Glute Bridges
For this exercise, use a platform or a couch for support.
- Begin in an upright sitting position on the floor in front of a couch or a platform, maintaining good alignment with your head, shoulders, and hips.
- Then, lean back as you place your mid-back and arms on top of the couch with your knees bent and feet flat on the floor.
- Contract your abdominal muscles, then push from your heels to lift your hips, squeezing your glutes at the end position.
- Lower your hips to return to the starting position.
- Repeat the movements with 12 repetitions.
5. Dead Bugs
- Lie on the floor with your knees bent and your feet flat, relaxing your upper body.
- Raise your knees and arms to 90-degree angles.
- Tilt and squeeze your pelvic muscles, then extend your arms overhead while lowering your opposite leg to parallel the floor.
- Return to the starting position and repeat the movement on the opposite side.
6. Plank
- Begin in a 4-point position with your knees below your hips and your hands beneath your shoulders.
- Engage your core.
- Move into a forearm plank position, maintaining good alignment in your upper body.
- Hold this position for several deep belly breaths through your nose and mouth.
- Relax and return to the starting position.
7. Figure 4 Stretch
- For this exercise to fix anterior pelvic tilt, lie on your back with your knees bent and your feet flat on the floor.
- Cross one ankle over the opposite knee and raise both legs, holding your lower leg with both hands.
- Pull your knee closer to your chest to intensify the stretch.
- Hold this position for 10 seconds.
- Take a couple of deep belly breaths in through your nose and out through your mouth.
- Relax, return to the starting position, and repeat the movement on the opposite side.
Postural Awareness and Adjustment
Being mindful of your posture throughout the day is key to maintaining a neutral pelvis. Whether sitting, standing, or walking, make a conscious effort to:
- Keep your spine straight, avoiding excessive arching of the lower back.
- Distribute your weight evenly between both feet when standing.
- Engage your core and glutes to support proper alignment.
Conclusion
Anterior pelvic tilt may be a common postural issue, but as I’ve often shared with those who ask, it’s absolutely something you can correct with the right approach. By understanding the root causes, committing to targeted strengthening and stretching exercises, and making key lifestyle adjustments, you can bring balance back to your pelvis and see noticeable improvements in your posture.
Patience and consistency are key here—stick with it, and you’ll soon notice less pain and better alignment in your body. And if you’re ever unsure where to start or find that the discomfort lingers, don’t hesitate to reach out to a professional for guidance. Trust me, your body will thank you for putting in the effort!
It’s time to regain control of your life and stop avoiding activities and situations that you fear will lead to embarrassing situations. In just minutes each day, you can easily strengthen your pelvic floor muscles, allowing you to finally live the life you want. Check out now this Advanced 10 Gentle Yoga Poses for Strong Pelvic Floor!
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
