Have you ever heard of pelvic tilt? If your pelvis isn't optimally aligned, it's also referred to as pelvic tilt. This can lead to tension, back pain, or pelvic floor problems. Learn from MyPelvi what role the pelvis plays in posture, mobility, and the well-being of your back. 

What is pelvic tilt?

The pelvis is constantly moving—when walking, running, sitting, or standing. But not every movement is beneficial. An unfavorable pelvic tilt can cause discomfort, especially when muscle imbalances or poor posture are present. Did you know that a pelvic tilt even tends to affect the alignment of the head and other parts of the body? [1] Below you will learn about the situations in which a pelvic tilt is referred to: 

1. Natural pelvic tilt through movement

The pelvis tilts slightly forward or backward with every movement. This natural dynamic helps balance stress and stabilize posture and has no negative effects on your pelvic floor.

2. Poor posture and muscle imbalances

If certain muscles are too weak or shortened, the pelvis can end up in an unfavorable position:

• Ventral pelvic tilt (anterior tilted pelvis) is often caused by shortened hip flexors and weak abdominal muscles. This exacerbates the hollow back and can lead to muscular tension, which some people associate with back pain. 
• Dorsal pelvic tilt (posteriorly tilted pelvis) often occurs when the abdominal and gluteal muscles are dominant, while the lower back and hip flexors are weak. This can lead to a hunched back and tension.

3. Lack of exercise and prolonged sitting

Many people spend most of their day sitting. This often causes the pelvis to tilt backward unconsciously, causing the spine to curve unnaturally. This can lead to tension, back pain, and weakened core muscles.

4. Physical misalignments and asymmetries

One-sided strain, leg length discrepancies, or scoliosis (a curvature of the spine) can cause your pelvis to be permanently tilted or misaligned. This can result in pain in your lower back, hips, or knees.

Why is pelvic tilt important?

The position of the pelvis influences the entire body's posture, especially the spine, hips, and pelvic floor muscles. A forward tilted position increases the hollow back and activates the lower back muscles, while stretching the abdomen. A backward tilted position relieves pressure on the lower back in the short term, but can lead to tension in the long term.

Unconscious or unfavorable pelvic tilting often results from muscular imbalances, weak core muscles, or a lack of exercise. However, a functioning pelvic floor is crucial for targeted stabilization and mobilization of your pelvis. 

MyPelvi training offers an innovative solution. Using state-of-the-art magnetic wave technology, the pelvic floor muscles are activated down to their deepest layers. In just 22 minutes per session, the muscles contract up to 25.000 times. Many people find this impulse intense and can strengthen awareness of the core.

Effective training that can be easily integrated into everyday life:

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The frequency of pelvic tilt 

A study shows how common pelvic tilt is among healthy people. The results are fascinating:

• Only 9% of men and 18% of women have a neutral pelvic position.
• 85% of men and 75% of women have anterior pelvic tilt (ventral pelvic tilt).
• 6% of men and 7% of women have a posterior pelvic tilt (dorsal pelvic tilt) [3].

The results show that only a few people have an optimally aligned pelvis, and almost all people exhibit pelvic tilt. Ventral pelvic tilt is more common.

How do I know if I have pelvic tilt?

You can check for pelvic tilt yourself based on certain postures and symptoms, or have it professionally analyzed. Here are some options:

1. Self-test: Check your posture in the mirror

Stand barefoot in front of a mirror and pay attention to the following points:

• Lumbar spine: A pronounced hollow back indicates an anterior pelvic tilt.
• Pelvic height: If one side of the pelvis appears higher or lower, you may have lateral pelvic tilt.
• Hip and abdominal region: If your lower abdomen appears slightly pushed forward and your buttocks stick out further, this could also indicate an anterior pelvic tilt.

2. Self-test: Feeling the pelvic bones

• Find the anterior superior iliac spines (ASIS): These are the two bony points at the front of your pelvis.
• Find the posterior superior iliac spines (PSIS): These are located higher up on your lower back.
• Compare the altitude:
  • Are the front points significantly lower than the back ones? → Anterior pelvic tilt
  • Are they higher? → Posterior pelvic tilt 

3. Mobility test: actively feel pelvic tilt

While standing or sitting, consciously try tilting your pelvis forward (swayback) and backward (rounded back). If you find a movement particularly restricted or unfamiliar, this could indicate an unfavorable pelvic position.

4. Common symptoms of pelvic tilt

• Anterior pelvic tilt:
  • Hollow back and increased pressure in the lower back
  • Tight lower back muscles
  • Shortened hip flexors and anterior thigh muscles
  • Protruding belly despite normal weight
  • Gluteal muscles appear flat or inactive 
• Posterior pelvic tilt:
  • Hunchback or flat lower back
  • Limited mobility of the hip
  • Pain or tension in the lower back and buttocks area
  • Weak abdominal and gluteal muscles

5. Professional analysis

If you want to improve your pelvic posture, targeted training may be helpful. Pelvic floor exercises with the MyPelvi pelvic floor trainer can help you specifically activate the muscles in the pelvic area and improve your posture. In a free consultation with our pelvic floor experts, you can discuss your posture awareness with them:

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Is pelvic tilt the same as pelvic asymmetry?

No, pelvic tilt is not the same as pelvic asymmetry, but both can be related:

• Pelvic tilt describes a forward (ventral) or backward (dorsal) movement of the pelvis. This movement is dynamic and can be consciously controlled, for example, through mobilization exercises or postural changes. However, a persistent tilt (e.g., a severely forward tilted pelvis with a hollow back) can lead to muscular imbalances. 
• Pelvic asymmetry means that the pelvis is not aligned in its normal position. One side may be higher or further forward than the other. Causes can include muscular imbalances, leg length discrepancies, or poor posture. Pelvic asymmetry can also promote pelvic tilt or be exacerbated by an existing tilt. 

In short: Pelvic tilt is a movement or postural tendency of the pelvis, while pelvic asymmetry describes a permanent, often structural misalignment of the pelvis.

Why is pelvic tilting so important for a functional pelvic floor?

People with sedentary jobs, in particular, often develop pelvic misalignment—whether it's a pronounced hollow back or a posteriorly tilted pelvis, leading to a hunchback. Both of these poor postures can cause back pain, hip problems, and limited mobility. In addition, the position of the pelvis directly influences the function of the pelvic floor. An unfavorable tilt can lead to over- or under-tension of the pelvic floor muscles, which can affect the bladder, bowel, and overall well-being.

But what should you do if you notice a pelvic tilt? A study has shown that even surgery makes no difference and that implants may be necessary to correct a pelvic tilt [2].

Surgery is often unnecessary. It's often much easier to correct a pelvic tilt naturally. Regular pelvic floor exercises can help strengthen the back muscles and deep core muscles, mobilize the hip joints, and activate the pelvic floor. Those who pay careful attention to a healthy pelvic position can benefit from increased stability, flexibility, and well-being in the long term.

The MyPelvi pelvic floor trainer can provide additional supportThrough targeted impulses, it stimulates the pelvic floor muscles and is found by many to be helpful in improving posture. Completely effortless and in every situation.

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How to tilt your pelvis while sitting

One of the simplest methods to mobilize the pelvis is the pelvic tilt while sitting. You can perform this exercise at home and supplement it with MyPelvi's pelvic floor training.

Step-by-step instructions: Pelvic tilts while sitting

1. Take the starting position
   Sit upright on a sturdy chair with your feet flat on the floor. Your knees should be bent at approximately a 90-degree angle. Keep your upper body relaxed but upright. 
2. Tilt the pelvis forward (form a hollow back)
   Slowly tilt your pelvis forward by gently tilting your pubic bone downward. Your lower back will arch, and your spine will stretch. Perform this movement consciously and with control, without arching your back. 
3. Tilt the pelvis backward (form a rounded back)
   Move your pelvis in the opposite direction by gently pulling your pubic bone upward. Your lower back will round, and you'll feel a gentle stretch in your lumbar spine. Your abdomen will become slightly active. 
4. Repeat movement smoothly
   Alternate slowly and consciously between these two positions. Ensure smooth movement without arching your back too much or hunching too much. 
5. Use your breathing consciously
   Breathe deeply as you tilt your pelvis forward and exhale as you move it backward. Conscious breathing supports the movement and helps release tension. 
6. Adjust repetitions
   Perform the pelvic tilt 10–15 times, or until you feel a comfortable relaxation in your lower back. This exercise can be performed several times a day, especially if you're sitting for long periods.
   

For even more targeted support, we recommend the MyPelvi pelvic floor trainer. It specifically strengthens the pelvic floor muscles and is found by many to be helpful in improving posture. Ideal for anyone who wants to improve their posture and prevent discomfort.

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Conclusion: Small movement, big impact

Pelvic tilt describes the position or misalignment of your pelvis, as well as a simple yet effective method for mobilizing your pelvis. Just a few minutes of conscious movement per day can make a noticeable difference.

For even better results: Try the MyPelvi pelvic floor trainer and experience how effortlessly you can strengthen your muscles.

References

1)https://academic.oup.com/ptj/article-abstract/64/4/510/2727727?login=false

2)https://www.sciencedirect.com/science/article/abs/pii/S088354031400789X

3)https://www.sciencedirect.com/science/article/abs/pii/S1356689X11000816