Pelvic Tilt: How It Can Cause Muscle Tightness and What to Do About It
Feel like your back is breaking? It could be a pelvic problem.
The pelvis includes bones and muscles that act as a “bowl” to hold up organs within your body. This system is attached to a variety of muscles in your legs, abdomen, and lower back and can tilt back and forth and rotate to help you function in your daily activities.
However, when the pelvis fails to return to a neutral position after engaging in these ranges of motion, it can lead to muscle imbalances, muscle tightness, pain, and more. A seemingly small misalignment of the pelvis, or a pelvic tilt, can cause a domino effect of issues throughout the body.
Is a pelvic tilt causing your muscle tightness? Our M.A.T. specialist, Maurice Harden, shares the symptoms of a pelvic tilt and what you can do to find relief.
What is a Pelvic Tilt?
In a properly aligned body, the pelvis sits in a “neutral” position, meaning it is tilted neither too far forward or backward and your hips are level. However, structural or functional issues in the legs, hips, or spine can lead to a misalignment of the pelvis – aka a pelvic tilt. There are three main types of “tilt,” but they are not always mutually exclusive.
Functional or structural issues within the hips, legs, or back can lead to a pelvic tilt, which can cause additional pain and dysfunction throughout the body.
Anterior Tilted Pelvis
This kind of pelvic tilt occurs when the bottom of the pelvic bone tips back and up, causing the hip bones to jut forward. This leads to an exaggerated curve in the lower back and is often the result of tightness in the hip flexor muscles. It is also commonly seen during pregnancy and in those with extra belly weight.
Lateral Tilted Pelvis
This misalignment is the result of one hip sitting higher than the other. If the left is higher, it is a right lateral tilt. This is typically the result of uneven leg lengths or a spinal misalignment.
Posterior Tilted Pelvis
This occurs when the bottom of the pelvis scoops forward from under the body, pushing the hip bones backward and stretching the lower back muscles. This is often experienced as a result of tight hamstring muscles.
Sitting for too long, poor posture, and muscle weaknesses/imbalances can all lead to the development of a tilted pelvis.
A Tilted Pelvis and a Tight Back
Your pelvis is the foundation of your spine, helping to stabilize the back and all of the surrounding structure. A misaligned pelvis can cause instability in the balance of the spine. This leads to the surrounding muscles and ligaments either tightening or lengthening to compensate for this imbalance. Discs in the spine may shift and become compressed, resulting in back pain and aching muscles.
A tilted pelvis will likely cause instability in the spine, resulting in strain on the surrounding muscles that causes pain.
Learn More > Exercises to Ease Back Pain
Other Symptoms of a Pelvic Tilt
A tilted pelvis may not cause symptoms, especially at first. However, if left untreated without taking action, it can lead to a range of painful symptoms and dysfunction. If you suspect you are suffering from a pelvic tilt, contact Dynamic Fitness & Rehabilitation to get checked out by our professionals.
Symptoms of a pelvic tilt may include:
Changes in walking gait, asymmetrical gait, pain when walking
Headache
Leg weakness
Numbness, tingling, or pins-and-needs sensation, especially in legs and feet
Pain & tightness in lower back, hips, and legs
Radiating pain in the buttocks, groin, or thighs
Uneven hip height
Pelvic floor dysfunction that can cause painful urination and bowel movements, urinary incontinence, frequent urination, and more
The symptoms of a pelvic tilt can resemble problems such as herniated discs, muscle spasms, and sciatica. This is why it’s crucial to be examined by a medical professional to determine the root cause of your discomfort.
Say hi to our team at Dynamic Fitness & Rehabilitation to start your journey towards stability and strength.
What You Can Do About a Pelvic Tilt
If you are starting to experience any of the above uncomfortable symptoms and sensations, it’s important that you take action to stabilize your spine and joints. While these problems may initially present a mild nuisance, they can eventually become debilitating.
Although you may currently be experiencing a lot of pain, rest assured that there is hope! Resistance and stretching exercises can release tight muscles as well as stabilize and strengthen weak hip flexors, core, and glutes. Manual therapies such as foam rollers, massage, and acupuncture can help to release tension and relieve pain.
Realign with the Path to Wellness
While there are many exercises you can do at home to relieve your pelvic pain, we highly recommend visiting a professional since there are several different types of pelvic tilt. Everything in the body is connected, so you may experience pain in an area completely separate from the source of the problem.
When your body is suffering, it’s crucial that you take the right steps to rehabilitate to avoid worsening your symptoms. Our specialists at Dynamic Fitness & Rehabilitation can correctly diagnose and treat your pain and provide you with the tools for success on your health journey.
We want you to stand tall and proud with your chin up and a neutral pelvis. Call Dynamic Fitness & Rehabilitation today to realign, finally not just feeling “fine”, but feeling fantastic! (813)-422-5671.