Anterior pelvic tilt is a condition where one’s pelvic bones are tilting to the back. This commonly happens because of prolonged sitting and general inactivity, especially when done in improper posture.

I think I have it on some degree. I’ve been mostly sitting down working with computers for more than a decade and a half. I’ve been trying to mix it up with standing up while working the past few years, but it doesn’t seem like that’s enough to fix things.

The most noticeable effect, that I think is related to this condition, is that nowadays my lower back feel uncomfortable pretty quick if I sit down either on a chair or on the floor without a backrest.

Example of anterior pelvic tilt (right) compared to normal pelvic positioning
Example of anterior pelvic tilt (right) compared to normal pelvic positioning. Source

I did some research on this and found several articles with information and recommended exercises. The best I could find so far is this one from Built with Science. I like it because it goes through the details of what is causing it, what it affects, and finally it proposes some exercises that I feel make sense. It can be boiled down to weakened muscles on certain areas due to prolonged sitting. The exercises are aimed to improve those muscles which can end up improving the tilt as well.

The list of anterior pelvic tilt exercises recommended by bultwithscience.com
The list of exercises recommended by article. It’s pretty concise.

The exercises take only about 10 minutes a day, and they’re easy to remember too. I’ve done it for a few days and now I notice when my hip’s doing the tilt. It helps me recognize muscles I didn’t know I have around the hip area, and with this newfound awareness I can use those muscles to fix the tilt. It still feels odd when I’m on the right posture, and my body still wants to revert to the tilting posture where it is still more comfortable with. However, with consistent exercise and more awareness, I hope things will feel better.

If you feel you’ve been sitting down for a long time every day for work or other reasons, I’d recommend checking out that article as well.

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