Posterior pelvic tilt is a condition in which the front of the pelvis rises and the back of the pelvis drops, while the pelvis rotates upwards.
Treatment options may include exercises that target specific muscles, as well as sleep and sitting modifications that provide more lower back support.
This article discusses the causes and symptoms of a posterior pelvic tilt. It also covers treatment, including specific exercises to try, as well as sleep and sitting modification options.
Posterior Pelvic Tilt Causes
A posterior pelvic tilt can be a long-term condition that may be due to your pelvis or hip anatomy, as well as your daily posture and movement habits, examples of which may include:
These habits can affect the position of the bones that make up the lower back and may also lead to long-term tension and/or weakness in the muscles in that area.
Hamstring tension, or engagement, plays a major role in having good balance and proper posture. Hamstring issues, such as long-term tightness, can significantly contribute to a posterior pelvic tilt.
How Do I Know If I Have Posterior Pelvic Tilt?
An excessive backward tilt of the pelvis can negatively impact your posture and lead to associated pain.
Symptoms of posterior pelvic tilt include:
How to Fix a Posterior Pelvic Tilt
The pelvis, ribs, and head can be understood as structural units, or building blocks, of good spinal alignment. Aligning them properly is often the first step in attaining strain-free upright posture, as well as addressing symptoms associated with a posterior pelvic tilt. This can be done through:
Speak with your healthcare provider orphysical therapistif you are experiencing symptoms associated with a posterior pelvic tilt.
Corrective Exercises
If any posterior pelvic tilt exercises lead to pain, it’s best to check in with your healthcare provider or physical therapist before continuing.
Exercises that focus on the back, legs, glutes, and the abdomen can be especially helpful for a posterior pelvic tilt:
Modified Cobra Pose
What Is a Posterior Pelvic Tilt?
Straight-Leg Raise
How to Do a Straight Leg Raise
Toe Touch
How to Stretch Tight Hamstrings
Supported Hip Bridge
Hip Bridge Exercises for All Fitness Levels
Slouch-Overcorrect
The Slouch-Overcorrect Exercise for Posture
Sleeping Adjustments
To help support your posture while sleeping:
If you aren’t sure what type of pillow or mattress will work best for your needs, speak with your physical therapist or healthcare provider. In general, your mattress and pillow should follow your spine’s natural curve, and they should never lead to any pain or discomfort when you wake up.
Treating Posterior Pelvic Tilt While Sitting
If you sit often for work or in general, it’s important to make sure:
Summary
Symptoms vary, but may include a slouched posture, hamstring tightness, back pain, and more. Treatment often involves exercises that target specific muscles, as well as sleep position and sitting modifications.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yu JS, An DH.Differences in lumbar and pelvic angles and gluteal pressure in different sitting postures.J Phys Ther Sci. 2015;27(5):1333-5. doi:10.1589/jpts.27.1333National Academy of Sports Medicine.The problem with the hamstring problem.Science Direct.Posterior pelvic tilt.University of Rochester Medical Center.Good sleeping posture helps your back.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yu JS, An DH.Differences in lumbar and pelvic angles and gluteal pressure in different sitting postures.J Phys Ther Sci. 2015;27(5):1333-5. doi:10.1589/jpts.27.1333National Academy of Sports Medicine.The problem with the hamstring problem.Science Direct.Posterior pelvic tilt.University of Rochester Medical Center.Good sleeping posture helps your back.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Yu JS, An DH.Differences in lumbar and pelvic angles and gluteal pressure in different sitting postures.J Phys Ther Sci. 2015;27(5):1333-5. doi:10.1589/jpts.27.1333National Academy of Sports Medicine.The problem with the hamstring problem.Science Direct.Posterior pelvic tilt.University of Rochester Medical Center.Good sleeping posture helps your back.
Yu JS, An DH.Differences in lumbar and pelvic angles and gluteal pressure in different sitting postures.J Phys Ther Sci. 2015;27(5):1333-5. doi:10.1589/jpts.27.1333
National Academy of Sports Medicine.The problem with the hamstring problem.
Science Direct.Posterior pelvic tilt.
University of Rochester Medical Center.Good sleeping posture helps your back.
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