The maximum number of people love to work by sitting for a long time, or they have to. Consequently, they suffer from several problems related to posture, and Anterior Pelvic Tilt is one of them.
Study shows that almost 75 percent of women and a massive 85 percent of men suffer from the Anterior Pelvic Tilt. What’s inferior is that most people with Anterior Pelvic Tilt don’t know they are struggling with that as it doesn’t show any symptoms in some cases.
Keeping all these things in mind, we have come up with solutions that will help you fix Anterior Pelvic Tilt while setting. So, without any further ado, let’s get started.
What is an Anterior Pelvic Tilt?
Before moving into the solution, let’s see the definition of Anterior Pelvic Tilt. The Anterior Pelvic Tilt is a state of health where your pelvis transmits forward, bringing around an arch in your lower back. This transpose in posture causes the pelvis’ front to tilt upward while the pelvis’ back rises. This is one of the prominent reasons you confront lower back tightness.
Research shows that there are two primary reasons behind the Anterior Pelvic Tilt. The first one is excessive sitting, and another one is lack of sufficient physical activity. It is noticeable that we spend most of the day sitting. For instance, the way we work, travel, spend time watching TV, there is a considerable amount of time spent sitting. This accelerates the shortening of the hip flexors, Turning them tight and weak.
When you get pain or discomfort in your lower body, it’s wise to consult a doctor or physician to have proper treatment. Moreover, you can use some best chairs for anterior pelvic tilt as well that will help you relieve from the severe condition that you experience due to the Anterior Pelvic Tilt.
Symptoms of an Anterior Pelvic Tilt
There are some signs of an Anterior Pelvic Tilt.
- Severe lower back stiffness
- Lower back pain
- Knee stressed while standing
- Glute muscles’ low activation
- Rigid hamstring muscles
There is a simple test named Thomas Test that can be done to ensure whether you suffer with an Anterior Pelvic Tilt. Here is how you can do the test.
- Bring a table and sit on the edge of it
- Lie on the table and keep your legs hanging by the knee
- Haul your one leg towards the chest, curving and holding the knee. Repeat the same process with other the leg
The resting leg’s back side should remain in connection with the table at the time when you take the other leg towards your chest. If your resting leg rotates, that means you suffer from an Anterior Pelvic Tilt.
How to Fix an Anterior Pelvic Tilt While Sitting
In the above sections, we have demonstrated what an Anterior Pelvic Tilt is, what signs it shows and how you can test to see if you suffer from the problem or not. Under this segment, we have demonstrated how to fix an Anterior Pelvic Tilt while setting. Let’s check them out.
Squeeze Your Glutes
The significant way to get rid of Anterior Pelvic Tilt is to sit straightway on top of your pointy butt bones which is also known as ischial tuberosity. You have to make sure that you have re-angled the triangular pair of sitting bones into a more straight position. The initial thing that you have to do is to compress your buttocks and that will help turn the pelvis back and bring it downwards. If you are comparatively thin and sitting hurts your buttocks, you can purchase an orthopedic chair cushion.
Engage Your Core
You have to engage your core in addition to compressing your glutes. You can keep a bit of tone within your abdominal muscles that will aid in executing the pelvis and eliminate any serious aches on your lower back. Doing these two things are a great way that helps fix an Anterior Pelvic Tilt and get relief in your lower back. However, a major portion of people can’t maintain this position which can be a problem over a long period. In that case, you can set a reminder throughout your day to accomplish all the above we mentioned.
Sit in a Comfortable Chair
You can use a comfortable chair to get back support and keep yourself away from an Anterior Pelvic Tilt. In that case, you can go for an ergonomic office chair. Numerous options are designed to provide a proper posture for the person who spends most of the time at their desk. We suggest having a chair equipped with recliners so you can lie down and enable your back to rest from sitting in front of a computer screen for many hours.
Indeed, sitting in the right way can help with fixing your Anterior Pelvic Tilt , but to get rid of the problem completely, corrective exercise and stretching can play a significant role. Abdominal planks are one of the best exercises to do in regard to fixing an Anterior Pelvic Tilt. This plank can build up your core without you getting to engage and shorten the flexors in your hip. If you are concerned about remaining consistent, set it as your morning routine.
So it was all about how to fix an Anterior Pelvic Tilt while sitting. We have given the four methods that you can apply and these will work for sure. However, some people ask if it is actually possible to fix an Anterior Pelvic Tilt or not. The short answer to the question is absolutely possible. You can get yourself rid of the problem by corrective exercise and stretching. In some cases, you may need to get massage or therapy depending on the pain you are experiencing. If you end up having serious pain, you should make an appointment with a doctor or physiotherapist.