How To Fix Anterior Pelvic Tilt? Things to know

When posture isn’t in perfect alignment, many problems can develop. Anterior pelvic tilt is a condition in which the pelvis pushes forward, creating a more pronounced curvature of the spine.

This, in turn, moves the entire spine out of alignment, including dipping the head forward. If you’ve wanted to know how to fix anterior pelvic tilt, it’s easier than you thought.

As you might imagine, poor posture and spine alignment can cause back pain, muscle weakness, and many other health issues, including extreme pain in the extremities (including arms and legs).

Correcting anterior pelvic tilt is recommended, but contrary to what some medical professionals may imply, it doesn’t require chiropractic work, surgery, or other costly and potentially debilitating options.

Knowing how to properly work out your abdominal muscles is important. Read this (5 best ab machines) if you’re curious.

What Do You Need To Control Anterior Pelvic Tilt?

The most important thing you need is the raw determination to take control of your spinal health and a desire for a strong, well-rounded body. Anterior pelvic tilt can be caused by a number of factors.

It could be the result of poor posture over an extended period of time. It may be the result of an injury.

For bodybuilders and even those who work out regularly with fitness equipment, it could be the result of pushing the hips out, lifting heavy weights improperly, or overexerting yourself.

All of these causes are controllable, but you’re not going to just ‘fix’ anterior pelvic thrust overnight. At the same time, you shouldn’t ignore the problem.

It’s only going to get worse over time.

So, basically you need to have a solid determination to overcome this potentially debilitating condition and the willpower to stay consistent with your exercises and routine.

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Take It Step By Step

The best way to learn how to fix anterior pelvic thrust is through a series of simple steps. Let’s walk you through them right now.

Step 1: Think About Your Ribs

Yes, your ribs. But they have nothing to do with my hips! You might be thinking. But they do.

When you allow your ribs to protrude, whether it’s when you’re walking around, lifting weights, or even during competitive sports or other activities, it’s going to increase the likelihood that your hips round ‘down.’

It’s that ‘rounding down’ of your hips that are the major problem, and they usually respond this way when you drive your ribs down or up.
Keep your ribs in mind and make a conscious effort to force them down, rather than up. If you lift weights or you want people to think you’re tough and strong, what do you tend to do?

Probably ‘puff’ your chest out. If you do that consciously, pay attention to your hips and you’ll likely notice they ‘drive down.’
Make a conscious effort to push your ribs down.

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Step 2: Pay Attention To Your Breathing

This is key when you’re exercising, especially when you’re lifting weights. How and when you breathe (the patterns of breathing) can be instrumental for proper weight training. It’s also important when jogging.

If you lift weights and exhale relatively evenly throughout the lift, your body is not likely going to be in proper alignment.

I know, that sounds a bit odd, but the proper exhaling technique for heavy weightlifting is a strong, sharp exhale through the mouth just as you’re about finished with the rep, or in position.

You can think about this situation as though you’re blowing up an exercise ball. When you’ve got it packed full of air, the moment you pull out the pump and before you can plug the hole, what happens? Air shoots out, or escapes.

It’s similar when you reach the end of the rep, or put yourself into proper position at the peak of the rep. Let the air escape quickly at the end and it will help your body move into proper position before you continue.

If you don’t set properly at the end of the rep, everything else will be out of alignment at the end as well. This holds true when doing other activities as well.

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Step 3: Get Those Abs Into Shape

When you’re struggling with how to fix anterior pelvic tilt, one thing that’s probably common among many of us is weak abs.
If you don’t have solid, strong, and tight abs, you have a bit of ‘fluff’ there. The muscles that should be holding firm in your abdomen are not quite getting the job done.

As a result, your back muscles are overpowering them. In that situation, you’re going to feel your lower back moving forward, driving your abs out and ultimately creating that anterior pelvic tilt.

For a while that might feel okay. You may even discover that your lower back isn’t as sore as it usually is after a workout.

That’s simply the result of less pressure being exerted on the muscles connecting to your spine, including those vital muscles around your midsection, or abdomen.

There are several exercises you can easily do on your own, in your home, or even at the office, if you have a private area where you could lay down on your back.

Leg thrusts are good (this is where you lay flat on your back with your legs straight up in the air. Then you drive your legs down toward the ground, but don’t let them touch. Lift them back up again).

Crunches and ‘deadbug’ exercises are also good (‘deadbug’ requires you to lay on your back and with your arms and legs up, move them like you’re a bug stuck on your back, unable to turn over).


Step 4: Pay Attention To Your Stance

When you stand still, pay closer attention to how proper posture feels. The best way to do this is either with a full-length mirror or camera.
After you shower, before getting dressed, stand in front of a full-length mirror at profile view (seeing your side). Push your shoulders back and keep your back relatively in line.

If you notice your hips pushed forward, guess what? You have anterior pelvic tilt. Straighten this out.

Your spine should not be completely straight, but it should have an overt curvature to it. Practice proper posture while studying yourself in the mirror.

If you have a spouse or partner you trust, he or she will be able to help you spot good posture.

When you get yourself in proper alignment, check it in the mirror. Study how it looks as well as how it feels.

Keep this feeling in mind when you’re out and about during the days. When you feel as though your hips are rolling forward, straighten back up to the feel you get when you’re in proper alignment, or proper posture.

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Step 5: Avoid Sleeping On Your Stomach

If you have anterior pelvic tilt, and if you sleep on your stomach, you’re only making things worse.

What happens is your hips thrust forward while sleeping on your stomach, and you will probably wake up with lower back pain.
Right about now you’re probably nodding your head lightly and realizing all that time you thought it was a bad mattress that it was probably poor sleeping habits.

This doesn’t mean it’s bad to sleep on your stomach, but for those of us who still deal with anterior pelvic tilt, it’s not helping. At all.
You should also consider limiting your sleep time. It’s best to get 7 to 9 hours of sleep every night, but if you’re averaging eight and wake up sore and tired, try cutting back a half hour at a time.

You might discover your body does better on a bit less sleep. Just don’t cut your sleep time down below seven hours if you can help it.

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Step 6: Keep Stretching

Never, ever forget to stretch before playing sports or taking part in any physical activity. It’s a good habit to thoroughly stretch every morning when you wake up as well as before you get involved in a workout or exercise routine.

If you fail to stretch, the muscles that wrap around your pelvis and lower back will remain tight.

Sure, they will likely stretch out throughout the day, but it’s going to increase the risks of anterior pelvic tilt getting worse, rather than better.



Anterior pelvic tilt can be frustrating, and it’s developed through a series of poor habits, mostly having to do with some weight training or exercise routine.

It may also be caused by other issues, but since it’s not medically related, you don’t need to go to a costly chiropractor or other medical professional for treatment.

You certainly don’t need physical therapy.

Another helpful tip is to properly align your spine and be able to strengthen your core. For tips on using a power tower properly. <check out this article.

Follow the steps we’ve laid out for you here and if you’re not adept at great workout routines and techniques, it would be advisable for you to consult a physical trainer.

He or she will be able to evaluate your techniques and offer some pointers and correction to help you lift and workout safely and in a healthy manner.

What do you think about these steps? Can you see yourself getting them done easily? We hope you gained some useful information that will lead to better posture and an overall improvement in physical condition.

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