Aches and Pains
Do you have knee pain? Back pain? Shoulder pain? Have a booty that sticks out but not because you’ve done a lot of squats? All of the above? Chances are, you have an Anterior Pelvic Tilt. APT is a common postural deviation that you will encounter with any of your friends and family. If left untreated, it can seriously affect your posture and leave you in constant lower back pain.
Thankfully, the deviation is reversible! Take a look with us to see what exactly causes APT and how you can reverse the damage!
So what exactly causes your pelvis to tilt? If your lifestyle consists of sitting a lot (like at an office or driving), the muscles in the lower back tend to do the majority of the body’s work to keep your back straight. This leaves your abdominal muscles to get super lazy and weaker than they should be.
This, in turn, creates a butt load of problems (pun intended).
Making It Worse
It’s important to realize if you have a tilt or not, especially if you work out without a trainer. If you have APT, you’re more prone to display poor movement patterns and technique in exercises like the squat and deadlift.
APT will cause you to overextend the lumbar spine, avoid glute involvement and allow your quads and low-back to dominate in the exercise. Instead of correcting the issue, it well just help exacerbate your tilt.
Stretch and Stregthen
So how do you correct without enabling? There are a series of stretches and exercises to help strengthen your weak muscles and soften your over used ones.
The Tight Muscles:
Lower Erector Spinae (LES)
Thoracolumbar Fascia (TCF)
The Weak Muscles:
Abdominals and Obliques