What is Pelvic Tilt & How is it Corrected?
What Do We Mean By Pelvic Tilt?
To understand what Pelvic Tilt means, it is important to understand the anatomy of the hip region of which pelvis is an important part of. The pelvis is made up of two large bones, one on each side, called the ilium. These two bones are then connected in the front by a structure called the symphysis pubis. In between the large bones or the ilium which forms the pelvis lies the sacrum. The right and the left side of the sacrum join the ilium which is called as a sacroiliac joint. Thus, it can be said that the pelvis is surrounded by structures that are extremely important for appropriate balance and functioning of an individual.
Under normal circumstances, the pelvis should be well balanced with no forward, backward, or sideways tilting. In other words if an imaginary line is drawn from the surface of the pelvis then that line should be parallel to the floor. If that is not the case then we have what is called as Pelvic Tilt. Pelvic Tilt can result in many abnormalities including abnormal alignment of the sacroiliac joint and it can also alter the alignment of the lumbar spine, all of which may result in early wear and tear and degeneration of the spine causing problems with pain and difficulty with motion of an individual. Low back pain is the most common symptoms of a Pelvic Tilt as the tilt may result in abnormal alignment and degeneration of the lumbar discs causing pain.
What are the Causes of Pelvic Tilt?
Here can be numerous causes resulting in Pelvic Tilt. Several conditions like a leg length discrepancy, flat feet, or excessive pronation may result in a Pelvic Tilt. Additionally, working a sedentary job where an individual has to sit for prolonged periods of time such as in front of a computer in an abnormal posture may also result in Pelvic Tilt. If an individual stays in flexed position constantly for prolonged periods of time then it may also cause a Pelvic Tilt. Certain muscle imbalances may also be the cause of a Pelvic Tilt.
What are the Symptoms of Pelvic Tilt?
Coming to the symptoms caused by Pelvic Tilt, as a Pelvic Tilt generally causes malalignment of the sacroiliac joint and the lumbar spine hence symptoms will be experienced by the individual related to those conditions. A wear and tear of the lumbar and sacroiliac joints may cause pain and difficulty with motion and ambulation. There will be severe low back pain. The individual will also experience pain in the hip region.
How is Pelvic Tilt Corrected?
Pelvic Tilt can be treated in various ways, some of which have been described below. These treatments are:
Exercises for Pelvic Tilt: There are exercises specifically formulated to correct the Pelvic Tilt. For this, you need to consult with a physical therapist who will first assess the measure of the tilt that you have and then based on the measure will formulate an exercise regimen which you will be required to do religiously for best results. Physical therapy also stretches and relaxes tight muscles and thus there is a better balance between opposing muscle groups and as such the tension in the pelvis becomes balanced and thus the tilt is reduced to a significant degree.
Walking: This is quite an effective way to correct Pelvic Tilt. Walking strengthens the abdominal muscles, hamstrings, and gluteus muscles. It also stretches the quadriceps and hip flexors. As Pelvic Tilt is mainly caused by people having a sedentary lifestyle hence this is the most appropriate regimen to help correct the Pelvic Tilt.
Posture: An abnormal posture is yet another reason for an individual to have a Pelvic Tilt. Hence correcting your posture is an important aspect in correcting Pelvic Tilt. It may be tough initially to maintain a correct posture but over time with concentrated effort you will be eventually able to have a correct posture for sitting. The best posture for sitting is by having the chest up, shoulders back, with the back straight and feet a shoulder width apart. Practicing this sitting posture will help in getting rid of Pelvic Tilt.
Massage: Massage therapy can be of significant benefit for correcting Pelvic Tilt, as massage improves blood circulation and any lack of blood flow caused due to Pelvic Tilt may be treated by massage therapy. Massage will also help a great deal in treating the symptoms caused by Pelvic Tilt like chronic back pain by relaxing the muscles of the back. Massage therapy also helps in maintaining muscle balance and relaxes the tight muscles like the quadriceps and the psoas muscles which can help a great deal in reducing Pelvic Tilt.