How to Correct Anterior Pelvic Tilt

Generally, anterior pelvic tilt may be caused by poor posture habits, weak abdominal muscles, weak gluteal muscles, scoliosis, tight hip flexor muscles, and other factors. It is recommended to seek timely medical consultation to identify the underlying cause, followed by appropriate treatments, including conservative management or surgical intervention, under the guidance of a qualified physician. Detailed analysis is as follows:

1. Poor Posture Habits

Long-term maintenance of incorrect sitting, standing, or walking postures, such as crossing legs, prolonged sitting without movement, or shifting body weight forward while standing, may lead to anterior pelvic tilt. It may be accompanied by symptoms such as lower back pain and neck discomfort. It is recommended to adjust daily posture, maintaining correct sitting, standing, and walking positions. When sitting, choose a chair of appropriate height, keep both feet flat on the floor, and maintain an upright back.

2. Weak Abdominal Muscles

When the abdominal muscles are weak, they are unable to effectively support the spine and pelvis, making it easier for the pelvis to tilt forward. This may be accompanied by reduced core stability and increased susceptibility to lower back fatigue or pain. It is recommended to perform abdominal strengthening exercises, such as sit-ups, planks, and bridge exercises, to enhance abdominal muscle strength and improve pelvic positioning. A progressive increase in exercise difficulty is recommended to avoid excessive training in a single session.

3. Weak Gluteal Muscles

Weakness in the gluteus maximus and gluteus medius may fail to balance the action of the anterior hip muscles, resulting in anterior pelvic tilt. Symptoms may include external rotation of the legs during walking and difficulty squatting or rising from a seated position. It is recommended to strengthen gluteal muscle training, such as squats, deadlifts, and glute bridges, to improve gluteal muscle strength and endurance. Combining this with core stability training can comprehensively enhance pelvic control.

4. Scoliosis

Scoliosis causes changes in the normal physiological curvature of the spine, which in turn affects the position and stability of the pelvis, leading to anterior pelvic tilt. Symptoms may include pain or discomfort in the spinal region and abnormal posture during walking. For mild scoliosis, correction can be achieved through the use of orthopedic braces, spinal traction surgery, and physical therapy. Strengthening core muscle training simultaneously can improve spinal stability. For severe scoliosis or cases unresponsive to conservative treatment, surgical intervention may be considered to restore the normal physiological curvature of the spine and the normal position of the pelvis.

5. Tight Hip Flexor Muscles

Prolonged sitting or incorrect standing posture may lead to excessive tension in the hip flexor muscles, pulling the pelvis forward. Symptoms may include tightness in the hip or lower back area and restricted movement. It is recommended to regularly perform hip flexor stretching exercises, such as lunges and hurdle stretches, to relieve muscle tension. At the same time, improve sitting and standing posture habits and avoid maintaining the same posture for extended periods.

When treating anterior pelvic tilt, individuals should choose appropriate treatment methods based on their specific conditions. Additionally, maintaining healthy lifestyle habits and a positive mindset is important.