The value of the posterior tilt of the pelvis.


The posterior pelvic tilt is a movement in which the front of the pelvis rises and the back of the pelvis descends and the pelvis rotates upward.

Whether you're exercising or just standing, the chronic pelvic position is essential for spinal alignment and lower back health.

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Spinal alignment of the pelvis, ribs and head.

You can think of the pelvis, ribs, and head as structural units or building blocks of good spinal alignment. Correct alignment is often the first step to achieving an upright, stress-free posture, as well as solving common problems like a flat lower back and balanced back.

But what happens when the pelvis doesn't line up properly with the rib cage and other structural components?

There are a number of imperfect pelvic positions that can negatively affect your posture and pain levels. Many of these arise from an excessive forward or backward tilt of the pelvis.

Both types of curves are usually the result of a combination of your daily habits and your biomechanics.

When the pelvis is tilted too far forward, it is called an anterior pelvic tilt. An anterior pelvic tilt can lead to increased flexion of the lower back and strain on the back muscles .

Rear lean is the opposite of front lean.

Posterior pelvic tilt: a mechanical problem

When talking about the biomechanics of the posterior pelvic tilt, to a large extent, it will probably revolve around two things. The first is the orientation of the pelvis with respect to the plumb line. A plumb bob is an imaginary vertical line running through the center of your body around which, when in the correct position, all other parts are balanced with each other.

The second aspect of the biomechanics of the posterior pelvic tilt revolves around the degree of muscle tension in the back of the thigh .

In case you were wondering, the word biomechanics refers to how living things work, as well as how they move mechanically. Think of Isaac Newton.

Biomechanics of the posterior thigh tilt

When leaning back, the upper part of the pelvis is located behind an imaginary vertical plumb line or, at least, as it can be during exercise, it moves in this direction. As the upper pelvis is pulled back, the lower pelvis is pulled forward.

Since the spine is connected to the pelvis, the movement of the pelvis affects the movement of the spine. It can also lead to a natural flattening of the lumbar arch, although this has been discussed in some studies .

Since the lumbar arch is essential for our ability to balance and move, when we stay in a back bend for too long, we can prepare for injury. Examples include herniated discs and muscle imbalances that can cause pain or a flat posture in the lower back.

Your daily habits

Posterior pelvic tilt, like anterior tilt, can be a chronic condition. When this is the case, it may be related to your daily posture and movement habits. For example, do you tend to hunch over when you sit down? Habits such as slouching not only affect the position of the bones that make up the lower back, but can also cause prolonged tension and / or muscle weakness in this area. This can make it difficult to restore pelvic balance if you don't have an exercise program for this purpose (and don't exercise regularly ) .

Back bending exercise programs

Even if you only need to prevent posterior pelvic tilt, exercise is one of the best risk management strategies. This is especially true if you work with your core and your hips. Frequent and varied movements of these muscles train them to cope with the task of turning the pelvis in all possible directions. If you work without pain, it is probably good for your back.

As mentioned above, another cause of chronic back bend is too much strain on the hamstrings. The hamstrings are the muscles in the back of the thigh. At the top, they cross the hip joint, and one of their tasks is to extend the hip. Another is lowering the pelvis. When they get too tight, of course, they can push you too far down, which can lead to a chronic rear tilt .

The good news is that there is an easy way to reverse chronic back pelvic tilt due to tight hamstrings – stretch them! To this end, you can try 7 hamstring stretches .

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