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pelvic_positions

ABSTRACT

Pelvic positioning refers to the tilt or orientation of the pelvis, which affects posture, spinal alignment, and overall movement

pelvic_tilts_overall

Anterior Pelvic Tilt​

The front of the pelvis tilts downward, and the back of the pelvis rises

This increases the arch in the lower back (lumbar lordosis)

Common Causes​

  • Tight hip flexors (e.g., iliopsoas, rectus femoris).
  • Weak glutes and hamstrings.
  • Prolonged sitting or poor posture.

Effects​

  • Increased pressure on the lower back.
  • Can lead to lower back pain and imbalances in the hip and spine.

Posterior Pelvic Tilt​

The back of the pelvis tilts downward, and the front rises

This reduces the lumbar curve (flattening the lower back).

Common Causes​

  • Tight hamstrings and glutes.
  • Weak hip flexors and lower back muscles.
  • Poor sitting posture (e.g., slouching).

Effects​

  • Reduced shock absorption in the spine.
  • May cause discomfort or strain in the lower back and hips.

Neutral Pelvis​

The pelvis is in a balanced position, neither tilted forward nor backward

This aligns the spine naturally, maintaining a healthy lumbar curve.

Why It’s Ideal​

  • Promotes even weight distribution through the spine and pelvis.
  • Reduces risk of pain or injury.
  • Improves efficiency in movement and posture.

Lateral Pelvic Tilt​

One side of the pelvis is higher than the other, often seen in asymmetries.

Common Causes​

  • Muscle imbalances between the left and right sides.
  • Leg length discrepancy.
  • Weakness in the gluteus medius or core muscles.

Effects​

  • Uneven weight distribution through the hips and spine.
  • May lead to scoliosis or hip/knee discomfort.

Key Muscles Involved in Pelvic Tilt​

  • Anterior Tilt: Tight hip flexors, weak glutes/hamstrings.
  • Posterior Tilt: Tight hamstrings/glutes, weak hip flexors.
  • Lateral Tilt: Weak gluteus medius, obliques, or core muscles.

Understanding your pelvic position and addressing imbalances with stretches and strengthening exercises can help improve posture, alleviate pain, and enhance movement efficiency.

References