23/08/2025
🙌🏻👍🏻 Great lower back pain post! 😬
🔥 Anterior Pelvic Tilt – The Hidden Posture Problem Behind Your Back Pain!
💥 What causes Anterior Pelvic Tilt?
✅ Prolonged sitting
✅ Muscle imbalances (tight hip flexors, weak glutes & core)
✅ Poor posture habits
💥Symptom of Anterior Pelvic Tilt:
🔹 Lower Back Pain – extra curve in the lumbar spine causes stress on the lower back.
🔹 Hip Tightness – especially tight hip flexors (iliopsoas, re**us femoris).
🔹 Weak Glutes & Core – leading to instability and poor support.
🔹 Protruding Abdomen – belly looks pushed out due to pelvic tilt.
🔹 Butt Sticking Out (“Donald Duck posture”) – exaggerated lumbar lordosis makes hips and buttocks appear more prominent.
🔹 Hamstring Tightness – constant strain makes hamstrings feel short and sore.
🔹 Postural Fatigue – discomfort after long sitting or standing.
🔹 Movement Limitation – reduced flexibility and inefficient walking or running pattern.
💥 How to correct it:
✅ Stretch your hip flexors
✅ Strengthen your glutes & core
✅ Practice posture awareness
✅ Stay active with proper body mechanics
💥 Stretching & Strenthening Exercises:
✅ Glute Bridges:Lie on your back with knees bent and feet flat on the floor, then lift your hips off the ground, squeezing your glutes.
✅ Pelvic Tilts:Lie on your back with knees bent and feet flat, then press your lower back into the floor by engaging your core and slightly tilting your pelvis.
✅ Planks:Hold a plank position, engaging your core and maintaining a straight line from head to heels.
✅ Dead Bug:Lie on your back with bent knees and arms extended, then slowly lower one arm and the opposite leg while keeping your core engaged.
✅ Bird Dog:Start on your hands and knees, then extend one arm and the opposite leg simultaneously, while maintaining a stable core.
✅ Crunches:Lie on your back with knees bent and feet flat, then lift your head and shoulders off the floor by engaging your abdominal muscles.
✅ Squats:Perform squats, focusing on proper form and engaging your glutes and core.
✅ Lunges:Perform lunges, focusing on proper form and engaging your glutes and core.
Stretching Exercises:
✅ Kneeling Hip Flexor Stretch:Kneel on one knee, place the other foot forward, and gently push your hips forward to stretch the hip flexor.
✅ Psoas Stretch:Stand with one leg forward, and gently lean forward, feeling the stretch in the front of the hip.
✅ Cat-Cow Stretch:Start on your hands and knees, then alternate between arching your back and rounding it, engaging your core.
✅ Knees to Chest Stretch:Lie on your back and pull your knees towards your chest, holding for a few seconds.
✅ Child's Pose:Start on your hands and knees, then sit back on your heels, stretching your lower back and hips.
✅ Cobra Pose:Lie on your stomach with your feet hip-width apart, then lift your chest off the floor, engaging your back muscles.
💥 Benefits of correcting APT:
✔️ Reduced back pain
✔️ Improved posture
✔️ Better movement control
✍️Physio Masud
