It’s Maddie here, Thrive’s Capstone student, and today I want to dive into a topic that affects so many of us—posture and positioning. Did you know that low back pain affects more than 80% of adults? Whether it’s from sitting at your desk, lifting your child, or even just walking around, back pain can be a real nuisance. A big part of the problem could stem from how we position our pelvis.
Many of us struggle with maintaining correct posture. Often, we find ourselves slouching or bending forward while working on our computers, reading a book, or even responding to a quick text. This forward lean can directly impact the alignment of your pelvis. If your pelvis isn’t properly aligned with your spine, it can lead to pain and discomfort in your lower back.
Here at Thrive, we take pride in being experts in pelvic function and posture. We recognize the critical connection between maintaining good posture and the alignment of your pelvis. And guess what? There are simple ways to correct poor posture and reduce the stress and pain that it might be inflicting on your pelvic region! One effective strategy I’d like to introduce you to is the “pelvic tilt.” This maneuver can realign your spine with your pelvis, which can enhance your daily functioning whether you’re standing, sitting, or strolling around. Plus, practicing pelvic tilts can help repair and reinforce your core muscles, which can potentially alleviate low back pain or sciatic discomfort.
First, let’s get a clear picture of what proper posture and a pelvic tilt look like so we can visualize ourselves making positive changes. Anterior pelvic tilt is when your bottom sticks out, your shoulders are pushed back too far, and your chest is jutting forward. Here, your pelvis rotates forward, causing the back of the pelvis to rise. You might think of this as “sticking out” your bottom, which creates an exaggerated curve in your spine and can lead to tight hips and a stiff lower back. This also often indicates poor strength in your glutes and abdominal muscles.
On the flip side, we have posterior pelvic tilt. This is when your chest leans forward and down, resulting in a hump at the top of your back. People may present with a more slouched posture. In this position, the pelvis rotates upward, and the back part of the pelvis is tucked below. This leads to a flat lower back, stiff glutes and legs, and weak hips and low back muscles. Individuals with this tilt may feel stiff or experience pain in their hips, which can make walking comfortably a bit challenging.
Now, you might be wondering how to correct this. Let’s practice a pelvic tilt!
- Lay on the floor and bend your knees.
- Keep your palms facing the floor and position your arms close to your body.
- There should be a bit of space between your back and the floor—this is normal.
- Take a deep breath in, and as you breathe out, activate your abdominal muscles so that your tailbone tilts upward, reducing the space between your lower back and the floor.
- Inhale, then return your spine and pelvis to the starting position.
- Repeat this sequence five times.
You can also practice this in a standing or sitting position!
Taking care of our posture is so vital not only for our physical comfort but also for our overall health. Start incorporating pelvic tilts into your routine, and you may notice a significant difference in how you feel—both in and out of the office!
References:
Asher, A. (2024, October 10). How to do a pelvic tilt. Verywell Health. https://www.verywellhealth.com/pelvic-tilt-exercise-for-your-lower-back-296802
Richardson, J. (n.d.). How to do pelvic tilt exercise and why you should. Chicago Pelvic. https://www.chicagopelvic.com/blog/pelvic-tilt-exercise-back-pain-core-strength-guide#:~:text=What%20Muscles%20Do%20Pelvic%20Tilts,in%20pelvic%20control%20and%20stability.