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ANterior pelvoc tilt
Anterior pelvic tilt .mild Lower back pain. Habbit of sleeping on stomach. Im myself a mbbs doc (intern) i tried to fix it by doing streches for lower back muscles and quadriceps and strengthen hamstring and abdominalis . Im preparing for post graduation so everyday starts with sitting on studytable and ends with it .
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Hi, get guidance from a Physiotherapist to prevent further stress. Tc
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U need to streatch your hip flexors and then strengthen your glutial and hamstring muscles to correct anterior pelvic tilt. Also we have to look for changes in lumbo-sacral complex as well as knee and ankle comples.
You may need over all body posture correction right from neck n uppre back to foot.
My suggestion to you would be to consult a well qualified physiotherapist who will priscribe you better exercises and advice u accordingly.
Next Steps
consult a physiotherapist.
Health Tips
change ur posture every hourly.
do not sit for a long time.
do not slouch on the table whole studing.
take part in any team sport (outdoor or indoor).
swemming is the best.
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It's really great that you have become aware of your postural deviations and started working on it. It s not necessary to stretch your back muscles, rather you have to concentrate on self stretching of one joint hip flexors(psoas group) bilaterally, calf stretching bilaterally and selective strengthening of transversus abdominis(core) through diaphragmatic breathing with end expiratory hold for 3 seconds in ninety- ninety position(supine with legs on chair). you can also start pelvic tilt exercises in crook lying position with a small towel roll under your low back. I am hereby posting a few image links for these exercises below .
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Hi. U can start with core strengthening. Also continue with back strengthening exs. Hot water fermentation for a few days. Take intervals while studying. Do not continue any activity for a long time like prolonged sitting or standing. N whenever u sit for studies take back support.
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1.Correct posture during standing as well as during lifting any weight
2.Gluteal squeezes while maintaing posterior pelvic tilt
3.Stretchings of hip flexors:Heel to buttocks in lying prone.
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Posture corrections must.
Use lumbar belt during sitting.
All exercises keep continue.
And meet physiotherapist if needed
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Hi.., u need to strengthen ur core n abdominals more to reduce the tilt n back pain
Also take lower back support during the long hours of ur sittings
Always tuck in ur stomach while sitting n standing n walking
Try to sleep sideways , keeping legs one upon another..
U can keep a pillow under abdominals while lying prone to reduce the tilt..
Take frequently breaks from continuous sitting..
All the best n tc..
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Stretch your hip Flexor, and back extensors, strengthening of abdominals obliques and Gluteal muscles will help you in correcting pelvic tilt.
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Dr. Gopika Karihaloo Amin (PT)
Physiotherapist
14 yrs exp
Mumbai
Anterior pelvic tilt could be a sign of tight iliospoas. It happens when you sit for long duration of time. Try stretching those muscles. Continue with core strengthening exercises.
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Dr. Neha Sane (PT)
Physiotherapist
15 yrs exp
Mumbai
Hello..
As u said.... sleeping on stomach and long time continuous sitting... causes back pain... but at the age of 25 this should not be a problem.. the pain is mechanical..
Continue with strengthening exercises.. static exercises with hold will help u.. no dynamic exercises for few days.. static hams,, static quads,, static back..
First go for hot water formantation with towel-apply myolaxin ointment-followed by all static exercises..
When u sit to study,,, atleast after every half n hr move from ur table for a min,, bend forward backward n laterals then sit to study again.. continuous sitting on one position will definately increase ur pain..
Take half n hr for jogging everyday anytime..
drink plenty of water...
U should be fine..
Consult nearest physio center for electrotheraphy..
Thank u.!
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