The Ultimate Mom Guide
Ever feel like your little one isn’t the only one rocking back and forth? That swayback posture and nagging lower back pain could be the work of a sneaky postural problem called posterior pelvic tilt. The good news is there are ways you can fix this! This guide is your training manual to eliminate your back problems and regain your strong, balanced body.
Why should you care? Because a posterior pelvic tilt isn’t just about aesthetics. It can lead to nagging back pain, stiffness, and limited movement, making you feel like a question mark, always questioning your posture and confidence.
But that’s where this guide comes in! We’ll break down the science behind the swayback, identify the causes, and equip you with a mom-approved list of proven stretches, targeted exercises, and pro tips to loosen tight muscles, strengthen your core, and bring your pelvis back into balance. Plus, simple self-assessment techniques to track your progress and personalize your recovery journey like a mommy boss. (No more doctor appointments just for posture checks!)
Say goodbye to embarrassing swayback, nagging lower back pain, stiffness, and limited movement. Say hello to confident, pain-free posture, effortless movement and flexibility, and a stronger, more able you! Let’s get started!
What is a Posterior Pelvic Tilt?
A posterior pelvic tilt happens when your pelvis tilts backward, (the front part tips up) making your lower back curve inward and giving it a swayback appearance. Moms that display a posterior pelvic tilt may feel like they look like their tailbone (butt) is tucked under. This can cause various discomforts and is due to an imbalance in the muscles around your pelvis. The imbalance can be from pregnancy or postpartum weakness, tightness, and posture habits formed by moms.
What Causes A Posterior Pelvic Tilt?
Several factors can contribute to a posterior pelvic tilt in moms:
- Pregnancy and Childbirth: The physical changes during pregnancy, such as the increased weight of the baby and hormonal fluctuations, can affect the alignment of the pelvis. Additionally, childbirth itself can impact pelvic stability.
- Muscle Imbalances: Weakness or tightness in certain muscle groups, especially the hip flexors, hamstrings, and lower back muscles, can lead to a posterior pelvic tilt. Moms often experience muscle imbalances due to the demands of childcare and daily activities.
- Poor Posture: Prolonged periods of sitting or standing with poor posture can contribute to pelvic misalignment. Moms may find themselves hunching over while carrying, feeding, or playing with their children, unknowingly reinforcing a posterior pelvic tilt.
- Lack of Exercise: Insufficient physical activity or a lack of targeted exercises to strengthen core muscles and maintain pelvic stability can contribute to a posterior pelvic tilt.
- Carrying Heavy Loads: Constantly lifting and carrying children, diaper bags, or other heavy loads can strain the lower back and contribute to pelvic misalignment. If you are tucking your bottom under to gain more support and stability throughout our day, our muscles continue to be imbalanced.
If you’ve realized you might have an anterior pelvic tilt (the opposite direction! – with an arched lower back), check out this blog post to help: 7 Simple Anterior Pelvic Tilt Exercises: Unlock Better Posture
What Muscles Are Weak with a Posterior Pelvic Tilt?
A posterior pelvic tilt may be associated with weakness or tightness in specific muscle groups. The following muscles can be weak, contributing to your altered posture:
- Weak Abdominal Muscles: The muscles of the abdominal region, especially the rectus abdominis and transverse abdominis, play a crucial role in stabilizing the pelvis. Weakness in these muscles can contribute to a posterior pelvic tilt.
- Weak Gluteal Muscles: The gluteal muscles, including the gluteus maximus, medius, and minimus, are essential for hip extension and pelvic stability. Weakness in the glutes can lead to a loss of support for the pelvis, contributing to a posterior tilt. This muscle group can try to gain stability but “tucking” under, but this prevents your body from using those powerhouse muscles to help support your body.
- Weak Lower Back Muscles: The erector spinae muscles along the spine, which helps maintain an upright posture, can be weakened in individuals with a posterior pelvic tilt.
- Weak Upper Back Muscles: As our lower backs are flat or rounded under, our upper backs start to do the same (round). As a result these muscles are often not activating or helping us maintain a better position for our spine.
Addressing these muscle weaknesses through targeted exercises and strength training can be beneficial in correcting a posterior pelvic tilt and promoting better overall pelvic alignment.
How Do I know If I have a Posterior Pelvic Tilt?
Self-assessing for a posterior pelvic tilt involves observing your posture and identifying certain visual cues. Here’s a simple step-by-step guide to help you perform a self-assessment:
- Stand in a Neutral Position: Begin by standing naturally with your feet hip-width apart. Ensure that your weight is evenly distributed on both feet.
- Place your hands on the dimples of your low back (PSIS). Compare the height of those dimples to the front hip bones (ASIS). These spots should be fairly level. If the front is lower, that is considered at anterior pelvic tilt. If the back is lower, that is considered a posterior pelvic tilt.
- Observe Your Pelvic Alignment: Take a look at the alignment of your pelvis from the side. A neutral pelvic position aligns with the rest of your spine. In a posterior pelvic tilt, the pelvis may tilt backward, causing the lower back to round excessively. It will look like the tailbone or bottom is tucked under,
- Check for Swayback Appearance: Note if your lower back has a pronounced inward curve, creating a swayback appearance. This is a common visual cue of a posterior pelvic tilt.
Why is posterior pelvic tilt bad?
While a posterior pelvic tilt may not be inherently “bad” for everyone, there are certain considerations to keep in mind:
- Pain and Discomfort: If a posterior pelvic tilt is causing pain, discomfort, or contributing to musculoskeletal issues, addressing it becomes important. Pain in the lower back, hips, or hamstrings may be associated with this postural misalignment.
- Muscle Imbalances: A posterior pelvic tilt often involves muscle imbalances, where certain muscles become tight and others weakened. Over time, these imbalances can lead to issues such as decreased flexibility, reduced range of motion, and potential strain on surrounding structures.
- Impact on Functional Movement: For some individuals, a posterior pelvic tilt might affect functional movements, making certain activities or exercises less efficient. This can impact overall mobility and physical performance.
- Potential Long-Term Effects: While it may not be an immediate concern, persistent muscle imbalances and poor posture can contribute to long-term issues. Over the years, these imbalances may lead to chronic pain, joint problems, or a higher risk of injury.
- Appearance: Some individuals may be concerned about the aesthetic impact of a posterior pelvic tilt, especially if it contributes to a swayback appearance. While aesthetics alone don’t determine health, it can be a consideration for those who are mindful of their posture.
It’s crucial to approach the assessment of a posterior pelvic tilt on an individual basis. If it’s not causing any negative effects, discomfort, or impacting functionality, addressing it may not be as urgent. However, if there are associated symptoms or concerns, seeking guidance from a healthcare professional, such as a physical therapist, can help tailor a plan to address specific needs. Regular exercise, stretching, and ergonomic adjustments are common components of managing a posterior pelvic tilt.
Exercises For Your Posterior Pelvic Tilt
Strengthening exercises can play a key role in addressing a posterior pelvic tilt by targeting specific muscle groups. Here are five effective exercises:
Strengthening Exercises:
- Glute Bridges:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and squeeze your glutes as you lift your hips toward the ceiling.
- Keep a straight line from your shoulders to your knees at the top of the bridge.
- Lower your hips back down and repeat for several repetitions.
- Forward Lunge:
- Take a step forward with your right foot, landing on the heel first and then rolling onto the ball of your foot.
- Then, lower your body by bending both knees until they are each at a 90-degree angle. Ensure your right knee is directly above your right ankle.
- Keep your upper body upright, shoulders back, and core engaged.
- Push off with your right foot to return to the starting position.
- Repeat on the other side by stepping forward with your left foot.
- Bent Over Rows:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at your hips, keeping your back straight, and slightly bend your knees.
- Engage your core and pull the dumbbells towards your chest, keeping elbows close to your body.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back to the starting position with control.
Stretching Exercises:
- Wall Cat-Cow Stretch:
- Stand with your back against a wall, ensuring your feet are hip-width apart.
- Inhale as you arch your back, allowing your pelvis to tilt forward, lifting your chest away from the wall (Cow Pose).
- Exhale as you round your back, pressing your lower back into the wall, and tucking your chin to your chest (Cat Pose).
- Cobra Pose: *Check with healthcare provider post c-section or delivery
- Lie on your stomach
- Place your hands under your shoulders
- Inhale, press your palms into the mat, and lift your chest off the ground.
- Keep your elbows slightly bent, and focus on extending your spine rather than hyperextending your elbows.
- Engage your back muscles and lift as high as is comfortable, maintaining a gentle stretch.
Dr B Wrap Up
Achieving a Balanced Pelvis and Improved Posture – Your Journey Starts Now!
Your journey to a balanced pelvis and improved posture begins with taking action. You’ve learned about the importance of alignment, the potential pitfalls of posterior pelvic tilt, and most importantly, you now have valuable tools at your disposal:
Empowering knowledge: Understanding the causes and effects of pelvic misalignment helps you make informed choices and prioritize your well-being.
Targeted stretches and exercises: These are your weapons against muscle imbalances, designed to loosen tightness, strengthen your core, and retrain your posture.
Ergonomic adjustments and lifestyle tips: From ditching the hunch over changing tables to incorporating mommy-friendly yoga poses, these small changes create a supportive environment for your body.
Self-assessment techniques: Tracking your progress empowers you to celebrate milestones and personalize your recovery journey.
Remember:
- Consistency is key: Even small doses of daily effort can make a big difference.
- Listen to your body: Don’t push yourself too hard, and seek professional guidance if needed.
- Celebrate your progress: Every step forward is a victory on your journey to optimal health and well-being.
Don’t let discomfort and poor posture hold you back any longer. Embrace the empowering knowledge offered in this guide, equip yourself with the tools and resources, and embark on your journey to a stronger, more aligned, and confident you. Remember, a balanced pelvis isn’t just about aesthetics – it’s about reclaiming your power and embracing a life filled with comfort, movement, and joy.
