Rajeev Verma Published on 21-April-2025
When it comes to common discomforts like back pain, neck strain, and knee aches, many overlook one key contributor :
Pelvic Tilt.
Though subtle, a misalignment in your pelvis can lead to major ripple effects throughout your entire body.
Types of Pelvic Tilts and their Effects
1. Anterior Pelvic Tilt (“Duck Butt”)
This occurs when the pelvis tilts forward, exaggerating the curve in the lower back (lumbar lordosis).
It often results in: A protruding abdomen
- Tight hip flexors and lower back muscles
- Weak glutes and hamstrings
- People who sit for long periods, wear high heels, or have weak core muscles are more prone to this tilt.
The consequences?
Increased chances of lower back pain and poor posture.
2. Posterior Pelvic Tilt (“Flat Back”)
In this case, the pelvis tilts backward, flattening the lumbar spine.
Common effects include:
- Tight hamstrings
- Weak hip flexors
- Gluteal weakness
- Stiffness in the lower back and hips
It’s commonly observed in individuals who hunch forward, have tight hamstrings, or over-engage their core muscles. This can cause reduced mobility and chronic discomfort.
3. Lateral Pelvic Tilt (“Hip Hike”)
This tilt features uneven hip height, usually caused by:
- Leg length discrepancies
- Muscle imbalances
- Asymmetrical movement patterns
- Over time, this can lead to scoliosis, uneven weight distribution, and one-sided pain in the lower back, hips, or knees.
The Ripple Effect of Pelvic Misalignment
Pelvic tilt doesn’t just affect the lower body—it impacts your entire kinetic chain:
- Poor spine and shoulder alignment
- Decreased neck and head posture
- Reduced movement efficiency (increasing injury risk)
- Muscular imbalances (tight vs. weak muscles)
- Pain in the lower back, hips, SI joints, and knees
Finally
Correcting your pelvic alignment may be one of the most important steps toward relieving chronic pain and improving your overall posture and movement quality.
Awareness, proper exercise, and posture correction can go a long way in restoring balance and functionality to your body.
RAJEEV VERMA 