What should I do if the pelvis tilts forward and causes low back pain? 4 actions to keep doing, help you get it easily
Many people who sit for a long time in the office will have the problem of flat buttocks, but although some people have been sitting in the office for a long time, their buttocks look very upturned! Is this an extraordinary talent? In fact, it is not. Most of these people have serious low back pain problems, even if they often go to massage to relax, it will not help! Because their pain is not due to muscle fatigue, but severe lumbar lordosis caused by anterior pelvic tilt. If you want to improve this pain, you need to restore the lumbar curvature to a normal position through training. So how does anterior pelvic tilt cause this pain, and how to relieve this pain? Let's take a look at it together.
Literally, the pelvis tilts forward. In a normal person, the pelvis should be in a neutral position. However, due to some other external factors, the muscle strength near the pelvis is unbalanced, so that the position of the pelvis is tilted forward. The external manifestation of this posture is to stretch the stomach, push the buttocks, and even have excessive lordosis of the lumbar spine. healthy. But often many people choose to ignore its harm, especially women. Because the forward pelvic tilt will make the buttocks look very upturned, many women will try to take pictures with their pelvis tilted forward when taking pictures. So why does anterior pelvic tilt make the buttocks look upturned, but cause lower back pain?
The main cause of anterior pelvic tilt is that the lower back muscles and hip flexors are too strong, while the hamstrings and abdominal muscles are too weak, thereby deflecting the position of the pelvis. This imbalance of tightness in the lower back and weak hamstrings can cause the back of the pelvis to lift upwards, making the entire hip appear to be lifted, thus making the hips look taller.
At the same time, the muscle imbalance of the abdominal muscles on the front of the lumbar spine is too weak, and the lower back muscles on the back of the lumbar spine are too strong, which will lead to an increase in the angle of lumbar lordosis. The normal lumbar spine has a reasonable and healthy curvature. Excessive lordosis will only concentrate the force on the lumbar spine, resulting in low back pain and even other low back problems. Therefore, the correction of pelvic anterior tilt is urgent, so how to correct pelvic anterior tilt?
Anterior pelvic tilt is caused by too tight lower back muscles and hip flexors, and too weak hamstrings and abdominal muscles. If you want to improve, then you can strengthen the weak muscles and relax the tight muscles, so we only need 4 movements for pelvic forward tilt.
Exercise 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 as much as possible like a cat and hold for 5 seconds.
Then slowly relax, sag your back, and push your hips up for 5 seconds.
Repeat the action 12 times for 4 sets.
Exercise 2: Hip flexor stretch
Kneeling, take one leg in a lunge.
Squeeze your core and glutes, extend your hips, and feel the stretch in your hip flexors for 5 seconds.
Repeat 12 times, switch sides, and repeat for 4 sets.
Action 3: Strengthen the hamstrings
Tighten your core, lean forward, and lean your hips back.
The arms hang down naturally and move down the trajectory of the thighs.
Using the back of your hips and thighs, pull your body up to the starting position.
Repeat the action 12 times for 4 sets.
Action 4: Strengthen the core muscles
Tighten the core, lie flat on the ground, raise both hands and legs, perpendicular to the ground.
Work on your arms and thighs while slowly lowering to your limit.
Use the core to pull the lower hands and feet back to the original position.
Repeat 12 times, switch sides, and repeat for 4 sets.
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