How does anterior pelvic tilt cause low back pain? Keep doing 4 actions to help you get it done easily

Many people who have been sitting in the office for a long time have the problem of flat buttocks, but some people have been sitting in the office for a long time, but the buttocks look very warped! Is this an extraordinary talent? In fact, it is not. Most of these people suffer from severe low back pain, even regular massage and relaxation will not help! Because their pain is not muscle fatigue, but severe lumbar lordosis caused by pelvic forward tilt. If you want to improve this pain, you need to return the lumbar curvature to the normal position through training. How does the anterior pelvic tilt cause this pain, and how should this pain be relieved? Let's take a look at it together.

The literal understanding is that the pelvis is tilted forward. For a normal-looking person, the pelvis should be in a neutral position. However, due to some other external factors, the muscle strength around the pelvis is unbalanced, so that the position of the pelvis is tilted forward. The external manifestations of this posture are stomach sticking, buttocks, and even excessive lumbar lordosis, etc. If the human body stays in this posture for a long time, it will not only affect the appearance, but also cause our lower back pain, and even affect other skeletal muscles. healthy. But often many people choose to ignore its harm, especially women. Because the pelvic tilt will make the buttocks look very warped, many women will try to pose for photos with the pelvic tilt forward when taking pictures. Why does the forward tilt of the pelvis make the buttocks look warped, but make people suffer from low back pain?

The main reason for the anterior pelvic tilt is that the lower back muscles and hip flexors are too strong, while the hamstrings and abdominal muscles are too weak, which deflects the position of the pelvis. An imbalance of tight lower back muscles and weak hamstrings can cause the back of the pelvis to lift up, which makes the entire buttocks appear to be lifted up, thus making the buttocks look more rounded.

At the same time, the muscle strength imbalance in which the abdominal muscles on the front side of the lumbar spine are too weak and the lower back muscles on the back side of the lumbar spine are too strong will lead to an increase in the angle of lumbar lordosis. A normal lumbar spine has a reasonable and healthy curvature. Excessive lordosis will only concentrate the stress on the lumbar spine, which will lead to low back pain and even other low back problems in severe cases. Therefore, it is urgent to correct the anterior pelvic tilt, so how to correct the anterior pelvic tilt?

Anterior pelvic tilt is caused by tight lower back muscles and hip flexors and weak hamstrings and abdominal muscles. If you want to improve, just strengthen the weak muscles and relax the tight muscles, so we only need 4 movements for the anterior pelvic tilt.

Action 1: Stretch the lower back muscles

Four-point support, hands and knees touch the ground, they are located under the shoulders and hips respectively.

Engage your core and keep your back parallel to the ground.

Arch your back like a cat and hold for 5 seconds.

Then slowly relax, sink your back, and lift your buttocks, and hold for 5 seconds.

Repeat the action 12 times, repeat 4 groups.

Exercise Two: Hip Flexor Stretch

In a kneeling position, step forward with one leg into a lunge.

Tighten the core and buttocks, push the hips and extend the hips, and feel the stretch of the hip flexors for 5 seconds.

Repeat the action 12 times, switch to the other side, and repeat 4 groups.

Action 3: Hamstring strengthening

Engage your core, lean forward, and lean your hips back.

The arms hang down naturally, moving downward along the trajectory of the thighs.

Engage your glutes and hamstrings to pull your body up to the starting position.

Repeat the action 12 times, repeat 4 groups.

Action 4: Core Muscle Strengthening

Tighten your core, lie flat on the ground, raise your hands and legs, perpendicular to the ground.

Countermeasure the arms and thighs, while slowly lowering to your limit.

Use your core to pull your lowered hands and feet back to the original position.

Repeat the action 12 times, switch to the other side, and repeat 4 groups.

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