In the previous times, people used to do a lot of physical hassle. Working in the mines, and fields, transporting goods from one place to another, almost every profession required a lot of physical activity.

But now, ever since the computers came in, we are all stuck to our screens, sitting at the desk for an entire day that in turn has negative effects on our health. One of these negative effects in an anterior pelvic tilt that the majority of the people have but they’re not even aware of it.

According to researches, most men and women have the condition of pelvic tilt but they don’t even know about it because it doesn’t severely affect their daily routine. This sort of condition also doesn’t really have prominent symptoms which is another reason why we usually decide to let it go.

However, with the passage of time, if the condition persists, it can cause some serious damage to the lower body. Thus, we have decided to address this issue and play our part in helping you deal with pelvic tilt effectively.

What is Anterior Pelvic Tilt?

An anterior pelvic tilt indicates the upward rise in your pelvis that will create an arch in your lower back. This is a change in the posture that will cause the front of your pelvic to tilt up in turn causing the back of the pelvis to rise.

As a matter of fact, it can be one of the major reasons why you feel that tightness in your back muscles.

One of the common causes of anterior pelvic tilt is to sit for long durations of time with zero physical activity. Unfortunately, given how our current module of 9-5 jobs works, most people spend their entire day sitting against a screen, either answering calls or responding to emails. This can easily result in pelvis tilt which will, later on, cause a lot of discomfort and pain.

Of course, the best plan of action for you here is to get in touch with a physician if you feel serious pain in your back. Don’t ever neglect any of your health conditions. A doctor will always be able to give you the best diagnosis and maybe put you on medication if necessary.

Symptoms of Anterior Pelvic Tilt

Symptoms of anterior pelvic tilt

However, there are some symptoms of pelvic tilt that you can look out for. Let’s see what they can be.

  • Lower back pain
  • Chronic lower tightness
  • Knee hyperextension while you stand
  • Tight hamstring muscles
  • Low activation of glute muscles

If you feel any of these symptoms in your body, you should get in touch with a physician at your earliest and determine how serious your condition might be. It’s not wise to neglect pelvic tilt. You will be facing discomfort for no reason and if you don’t get help in time, the pain could eventually get a lot worse.

How to Fix an Anterior Pelvic Tilt While Sitting

The main reason for activating anterior pelvic tilt is sitting for a long period of time. Consequently, being more physically active through your day and moving around in between your working hours can be your first step towards counteracting it.

However, with an office job, this might not be your best chance. So, we are going to talk about more viable options. Here is how you can fix an anterior pelvic tilt while sitting. Try these exercises regularly and you will surely be successful in relieving yourself from unwanted pain.

1. Squeeze Your Glutes

You need to make sure that when you’re in a sitting position, you sit on top of the ischial tuberosity. The basic goal is to re-angle your sitting bones into a more neutral position.

You can start by squeezing your glutes together to rotate your pelvis and bring it downwards. If you’re short-sighted, this may hurt you when sitting so we suggest you invest in an orthopedic cushion for maximum comfort and ease.

2. Engaging Your Core

Don’t simply just squeeze your glutes but also try and engage your core. It will be truly helpful if you try and tone down your abdominal muscles and get rid of any and all arches if there are.

Squeezing your glutes while engaging your core is a great way to deal with pelvic tilt. It relieves your lower back from any kind of pain and ensures there aren’t any severe arches that may cause you to discomfort later on.

However, the issue that most people encounter is they don’t maintain this position for a longer period of time. We suggest setting timers when you do these exercises to ensure you don’t fall back.

How to fix an anterior pelvic tilt while sitting

3. Opt for Better Chairs

Regular office chairs are as bad as they come for your physical health. They not only affect your lower back in a bad manner but also keep you from enhancing your productivity. Have a look at the best office chairs under 200 dollars.

We are not sure if you know about it but there are special ergonomic chairs available that are designed exclusively to help you relieve back pain. These chairs come with a contoured backrest that aligns accurately with your spinal cord and keeps you in a neutral posture.

We know-how on most chairs we tend to slouch. But having to sit in a chair that supports your natural posture is of grave importance. Do your research on this and you will find several chairs designed specifically to meet your needs and give utmost support.

4. Don’t forget to stretch

Opting for an ergonomic chair is great but you also shouldn’t forget to stretch. Perform exercises like a pelvic plank to ensure your muscles are relieved of any build-up tension. Stretching is a great way to relieve muscles of stress while ensuring there aren’t any arches in your back. Also, have a look at the best standing desk exercises to stretch.


Dealing with an anterior pelvic tilt might seem easy but it can get difficult if the condition persists. These are some ways on how you can deal with it while sitting. But in case these tips don’t help, get in touch with a physician as soon as possible.