Anterior pelvic tilt back pain

Pelvic tilt refers to the abnormal posture caused by the pelvis tilting forward around the coronal axis. The clinical symptoms are mainly increased lumbar lordosis, buttocks, increased intervertebral disc curvature, and low back pain, which is the so-called lower cross syndrome. In fact, a normal pelvis is slightly tilted forward, with a force of about 5-10 degrees. When the pelvis tilts forward beyond a certain angle, it is often easy to cause low back pain.

Anterior pelvic tilt often occurs in pregnant women, obese people, and even long-term fitness enthusiasts. Pregnant or obese people, because of their excessive abdominal force, need the pelvis to support a large amount of body load, and it is easy to form an abnormal pelvic posture, that is, pelvic tilt, for a long time.

As for long-term fitness enthusiasts, they usually pay attention to the training of a single muscle to achieve a muscular body shape. For example, when the hip flexor muscle group and erector spinae muscle group are trained for a long time, although the strength and muscle fat rate of these muscle groups are improved, and the body shaping is also manifested, due to the excessive tension of these muscles, the pelvis is prone to tilt forward, resulting in low back pain.

The actual treatment plan for low back pain caused by pelvic tilt is: first, technically release or partially release the hip flexor muscles and erector spinae muscles to quickly improve the symptoms, then strengthen and activate the abdominal muscles and gluteus maximus to restore the body shape, and solve the pelvic tilt from the source, and the low back pain will naturally be relieved; finally, perform lumbar myofascial release techniques to release the lumbar muscles and promote complete recovery of pain. The following mainly introduces 4 ways to improve the low back pain caused by pelvic tilt.

4 kinds of fitness exercises to improve low back pain caused by pelvic tilt

1. The erector spinae splitting exercise is one of the new projects that must be carried out for those fitness enthusiasts who have been training their back muscles for a long time. The splitting of the erector spinae muscles can release the pressure on the waist and back muscle groups, improve the elasticity of the erector spinae muscles, and prevent the waist pain caused by excessive support force of the erector spinae muscles. The actual operation is as follows: the patient kneels on a fitness mat. If you have knee pain, please avoid this position. Then stretch your hands forward, arch your back and flex your hips to bring your head as close to your knees as possible until the erector spinae muscles feel involved, and maintain for 15 to 30 seconds. Perform the split yarn exercise 5 to 8 times a day. If you can't do this posture because of other joints in the lower limbs, you can try another way to exercise. The actual method is: sit on the fitness mat for a long time, straighten your knees, slowly lower your head, and try to stick your chest to your thighs, while maintaining the above frequency and repetition.

2. Stretching exercises for the hip flexor muscles. The hip flexor muscles include the iliopsoas muscle, rectus femoris, etc. The combined function of these muscle groups is to flex and bend the hip joint. Splitting the hip flexor muscles can improve the flexibility of these muscles, reduce muscle tension, and thus prevent anterior pelvic tilt caused by excessive support from the hip flexor muscles. The actual operation is as follows: the patient lunges with the waist straight, the front leg bent at about 90 degrees, the back foot moved back, and the calf pressed against the fitness mat. Shifting the center of gravity increases the strength of opening the legs. Keep your pelvis in a neutral position, do not stretch forward, feel a stretch in your groin, and maintain this position for 15-30 seconds, 3-5 times per set.

3. Abdominal muscle training: For people with long-term pelvic tilt, due to excessive force or muscle tension, the abdominal muscles will be in a state of passive lengthening and fatigue for a long time. Through abdominal muscle training, the strength of the abdominal muscles and the supporting force of the abdominal muscles can be strengthened to keep the pelvis in a neutral position of the body and avoid pelvic tilt. The actual abdominal muscle training is as follows: the patient starts by lying on his back with his legs bent and his hands crossed on his chest. As you breathe, engage your abdominal muscles and extend your upper body until your collarbone leaves the cushion. Do 15-30 each time and perform 3-5 sets a day. This training method relies on strengthening the muscle training of the abdominal muscles, but the abdominal muscles include not only the abdominal muscles, but also the internal and external oblique muscles and the transverse abdominal muscles. The following exercises are to strengthen the muscle training of these muscle groups. The specific training method is as follows: the patient lies on his back with his hands crossed and placed on the pillow. When breathing, the clavicle leaves the cushion and the body rotates to one side and holds for 15-30 seconds. When breathing, return to the middle position, and rotate the body to the other side of the body when breathing again, and hold for 15-30 seconds. Repeat this cycle 10 times.

4. Gluteus maximus training The effect of the gluteus maximus is similar to that of the abdominal muscles, both of which can keep the pelvis in a neutral position and avoid anterior pelvic tilt. Actual training method: The patient lies flat with the pelvis in a neutral position, the kneecaps flexed, and the feet released from pressure. When you breathe in, contract your abdomen, roll your pelvis off the ground and up, and maintain this position for 15-30 seconds; when you breathe in, slowly lower your buttocks. The key to this exercise is to keep the pelvis in a neutral position and the acromion, greater trochanter and knee joint in a straight line.