If you’re a therapist or coach who regularly studies biomechanics you’ve undoubtedly heard of anterior pelvic tilt. Anterior pelvic tilt (as shown in the featured image above) is when the pelvis dumps forward excessively. Although the anterior pelvic tilt is sometimes over villified, I do believe it plays a role in a lot of people’s pain and injury. Some conditions that come to mind where anterior tilt can cause issues are with:
Below is lower crossed syndrome (and upper crossed) popularized by the late Dr. Janda.
This condition is characterized generally by a few things:
Now, I think people understand that they need to mobilize the hips and strengthen and facilitate the glutes / core. What I don’t see are many people working on the tight low back musculature. As shown in the image above, this is definitely a part of lower crossed syndrome and anecdotally, usually is pretty stiff when people present in this posture. If we want to get people out of anterior pelvic tilt and they have a stiff lumbar spine, we’ve got to get them more mobile back there. The trouble is, I don’t see much information in the blogosphere out there addressing the issue.
I remember encountering this right after I took my first SFMA course. I’d get to the box where my patient had a stiff lower back (into flexion) and just didn’t have any tools or ideas on how to correct this issue. Since then I’ve had time to brainstorm, learn further (Shout out to Aline Thompson for the mentoring here) and experiment. Here are a few easy exercises I’ve found to be pretty tried and true when attempting to address the lower back.
So there you have it! I hope next time you encounter an anterior pelvic tilt that you think needs correcting you keep the lower back in mind. If you know someone who could benefit from this then please share!
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The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts
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