What causes anterior pelvic tilt? What sleeping position can correct anterior pelvic tilt?

Pelvic tilt is what we often call "false buttocks" in our daily life. It is actually an abnormal posture. In life, excessive forward tilt of the lumbar spine increases the pressure on the waist and causes back pain. What exactly causes pelvic tilt?

1 When sitting for a long time, the muscles of the abdomen and buttocks are very relaxed and in a "holiday state". Over time, the strength will weaken, the tilt of the pelvis cannot be maintained, and it will tilt forward.

2 Wearing high heels If female friends often wear high heels, the center of gravity of the body will move forward. In order to maintain the balance of the body, the brain will make adaptive adjustments, so the pelvic tilt will appear. The higher the heel of the high heel, the greater the impact on the center of gravity and the greater the impact of the pelvic tilt.

3 Obese women are too fat, with too much fat accumulated in the abdomen, which shifts the center of gravity of the body forward and causes the "high heels effect", thereby causing the pelvis to tilt forward.

4. Improper exercise. Improper posture during exercise can also cause pelvic tilt. For example, fitness people who often do weight training, especially some weightlifting athletes, will have pelvic tilt if you observe carefully.

5. If a female friend has flat feet, the body's gravity point will change over time, and the body's center of gravity will not fall on the normal bone position, but will be abnormally raised to the lumbar spine. At this time, the body will rotate the pelvis to achieve balance, resulting in pelvic anterior tilt.

Sleeping posture cannot correct the pelvis, but the correct sleeping posture can prevent pelvic displacement. The correct sleeping posture should be lying flat on your back, with your body naturally horizontal, your hands naturally placed on both sides, and your feet naturally straight. Friends who already have pelvic displacement should pay more attention to their sleeping posture. It is not recommended to sleep on your side to avoid aggravating the pelvic displacement.

Regardless of whether the pelvis is tilted forward or backward, it is recommended to sleep in a supine position. Because sleeping in a side-lying position can easily cause unbalanced forces on both sides of the pelvis, induce sacroiliac joint dislocation, and aggravate the change in pelvic position. Therefore, it is recommended to sleep in a supine position. Note: When sleeping in a supine position, place a small pillow under the active knee joint to adjust the balance of the joint.

1. Hips and back stretching: Stand with your feet shoulder-width apart, use the strength of your waist, abdomen, and back muscles to clamp your hips and slowly lift them up, so that your thighs, pelvis, waist, and abdomen form a straight line.

2. Bridge pose: Use the strength of waist, abdomen and back muscles to clamp the buttocks and slowly lift them up, so that the thighs, pelvis, waist and abdomen are connected in a straight line. TIPS: The knees should be shoulder-width apart. When lowering the body, lower the spine one by one in order from the thoracic vertebrae, lumbar vertebrae, and coccyx.

3. Sitting back muscle stretching Sit on a chair with your back straight, raise your arms, bend down, let your chest slowly stick to your thighs, and your palms touch the ground. Stretch the back muscles that have been squeezed for a long time.

4. Relax with the foam roller. Lie on your back on the foam roller, bend your knees and hips, and let the foam roller roll on your back by extending your legs. This action can relieve tension in the back and waist muscles caused by anterior pelvic tilt.