Understanding Anterior Pelvic Tilt: Causes, Implications & A Holistic Path to Correction
- Dana Jeffkins
- Aug 4
- 3 min read
As an exercise physiologist, I often work with clients experiencing discomfort or movement inefficiencies linked to postural imbalances. One common issue that comes up (often without people realising it) is anterior pelvic tilt (APT). This subtle shift in posture can have far-reaching effects, not just on the physical body but also on how we feel, move, and function day to day.
What Is Anterior Pelvic Tilt?
Anterior pelvic tilt occurs when the pelvis tilts forward, causing the hip bones to tip downward and the tailbone to lift. This creates an exaggerated curve in the lower back (lumbar lordosis) and a noticeable forward shift of the abdomen. While a small amount of anterior tilt is normal, excessive tilt disrupts natural alignment and can lead to a cascade of issues throughout the body.
Muscles Involved in Anterior Pelvic Tilt
APT usually develops due to muscular imbalances that alter the natural relationship between the spine, hips, and pelvis:
Tight/Overactive Muscles:
Hip Flexors (iliopsoas, rectus femoris): These muscles shorten from prolonged sitting or repetitive use, pulling the pelvis forward.
Lower Back Extensors (erector spinae): Often overactive, contributing to excessive lumbar curvature.
Weak/Underactive Muscles:
Gluteus Maximus: A key stabiliser often underused in modern lifestyles.
Deep Core Muscles (e.g. transverse abdominis): Needed for pelvic stability and postural support.
When this imbalance goes unaddressed, it can create discomfort, movement limitations, and longer-term dysfunction.
Implications of Anterior Pelvic Tilt
From a physical standpoint, APT can contribute to:
Lower back pain and stiffness
Hip and knee discomfort due to altered joint mechanics
Compromised core stability and balance
Fatigue or tension from the body working harder to hold itself up
A Holistic View: The Body Is Always Communicating
At Movement Synergy, we view the body as an interconnected system, where no part moves in isolation. Anterior pelvic tilt is rarely just about tight hip flexors or weak glutes. It’s often a symptom of a deeper misalignment, whether physical, emotional, or lifestyle-based.
For example:
Sedentary habits may create tension in the hips but also reflect nervous system dysregulation or emotional fatigue.
Shallow breathing or core weakness may relate to stress, anxiety, or under-supported recovery.
Changes in posture can signal shifts in energy levels, mental load, or how we’re showing up in the world.
The pelvis is a powerful anchor point in the body deeply connected to our centre of gravity, sense of support, and even emotional stability. That’s why we approach conditions like APT not just with stretches and strength, but with curiosity, care, and context.
How to Address Anterior Pelvic Tilt (Holistically)
Correcting APT involves more than just "fixing" posture, it’s about restoring balance, awareness, and connection to your whole self. Here's where we start:
1. Release Tight Muscles
Release myofascial adhesions/trigger points in the muscle with a trigger ball or foam roller.
Hip Flexor Stretch: Open through the front of the hips with pigeon or lizard stretch.
Spinal Decompression: Child’s pose and supported bridge for gentle relief.
2. Strengthen Weak Areas
Activate through the Glutes: To reawaken the posterior chain.
Core Work: Focused on deep activation and breath-led movement rather than high intensity.
3. Rebuild Mind-Body Awareness
Pelvic Tilts: Connect to your neutral spine and improve pelvic control.
Breathwork: Diaphragmatic breathing to activate the deep core and calm the nervous system.
4. Support from the Ground Up
Reduce prolonged sitting: Move throughout your day, not just in sessions.
Footwear & Posture: Create awareness around how you stand, walk, and hold yourself in space.
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