Why Anterior Pelvic Tilt In Women Is Usually Not A Posture Problem (& What To Do)

Dr. Amy Konvalin, physical therapist, explains:

No Ifs or Butts

Very often, anterior pelvic tilt is less about posture per se, and more about tight hip flexors and weak glutes, and can contribute to lower back pain, hip pain, and pelvic floor pressure during activities such as lifting groceries, or children, or grandchildren.

As for how to correct it:

• Find a comfortable sitting posture: sit on a firm, preferably higher chair with your knees slightly lower than your hips, and focus on finding a position that feels comfortable rather than forcing a rigid, military-style posture.
• Practice pelvic tilts: alternate between rounding your back into a “C” shape and tilting your pelvis forwards as you sit up tall, briefly experiencing both extremes of movement before finding a comfortable position between them.
• Align your head, shoulders, and hips: find a sitting position where your head rests above your shoulders, your shoulders align above your hips, and your weight rests toward the front of your “sit bones”.
• Maintain a comfortable position: avoid judging your posture by how it looks in a mirror, and gently readjust when you notice yourself slumping during prolonged sitting or computer use.

You can also modify your position to relieve back pain—for example, when sitting, a comfortable forward pelvic tilt can help reduce tension from the muscles at the front of your hips. In contrast, when you’re standing, you can use a different pelvic position, because your hips are extended rather than flexed.

For more on all of this, enjoy:

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Take care!