– Abdominal muscles (rectus abdominus, internal and external obliques, and transverse abdominus) – Back extensors (erector spinae, multifidus, quadratus lumborum, and latissimus dorsi) – Hip flexors (psoas, tensor fascia latae, iliacus, and rectus femoris) This muscle imbalance causes the pelvis to rotate anteriorly, as the tightened muscles exert a stronger force compared to the weakened muscles, which moves your pelvic out of it’s neutral position into an anterior position.
If the above test sounds too technical, simply refer to the image below and you should be able to tell if your pelvis is strongly titling forward.Īnterior pelvic tilt is caused by a muscular imbalance in the lower region of the body that involves a pattern of weakness and tightness in the muscles in the front and back of the lower body.
Keep in mind that we naturally have a slight descending line between the PSIS and ASIS (about ½ an inch), and women tend to have more of an anterior pelvic tilt compared to men. If you have a much larger descending line, upwards of 2 inches, that’s an indication that you may have an anterior pelvic tilt. Step #3: Now, imagine a line going from your PSIS to your ASIS Step #2: Locate your ASIS – you can find these in front of your hips at about the same level as the PSIS (they’re pretty bony, so you should be able to find them fairly easily). Step #1: Locate your PSIS – you can find these just below the dimples in your lower back…move your fingers a little to the left and right and you’ll feel a bony prominence on each side. So, how do you do this? There are two options, either stand sideways in front of a mirror, or ask a friend to help you. It’s quite simple and involves measuring the angle between your posterior superior iliac spine (PSIS) and your anterior superior iliac spine (ASIS). – Improper standing posture (standing with locked knees) Other causes of anterior pelvic tilt include: Over time, the muscles of your lower body adapt to this incorrect posture and this leads to a chronic anterior pelvic tilt. This body posture places your pelvis in an anterior position. With today’s sedentary lifestyle, more and more people spend countless hours sitting at a computer all day, and when you sit at a computer, you tend to sit forwards in your chair. The most common culprit for developing an anterior pelvic tilt is sitting, incorrectly, for prolonged periods of time. Chronic pain of the back, hips, knees, and ankles (and sometimes the feet).Increased pressure on spinal vertebrae, which can lead to facet joint irritation, stress fractures, increasedintervertebral disc pressure, and disc degeneration.Not only is an anterior pelvic tilt unsightly, it can lead to a variety of problems, including: This posture is sometimes referred to as the “Donald Duck” posture! The forward positioning of your pelvis forces the curve in your lower back to adopt a more extended position, known as hyperlordosis. What is Anterior Pelvic Tilt? And why it’s bad for you.Īn anterior pelvic tilt means that your pelvis is rotated forward.
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