Why does your pelvic alignment matter?
There are two primary postures that are the most common offenders when it comes to back pain. One is anterior tilt (increased lumbar curve) and posterior tilt (decreased lumbar curve). The tilt between PSIS and ASIS should be no more and no less than 10 degrees. If it is more than 10 degrees, that is considered anterior pelvic tilt. If it is less than 10 degrees, it is considered posterior pelvic tilt. Either one will can create a lot of health issues. Anterior or posterior tilt can not only create back pain but also other musculoskeletal pain such as neck pain. This is due to the fact that as when one curve of the spine is affected, others will be affected as well (if lumbar lordotic curve is affected, cervical lordotic curve will be affected as well). It is imperative to ensure that pelvis is balanced not just for pain conditions but also less obvious issues such as infertility as well. If muscles are imbalanced in the pelvic area, the blood circulation will not be great either, which can affect fertility.
ANTERIOR TILT: As far as anterior tilt goes, hamstrings are lengthened (weakened) and quadriceps are shortened (tight). In that case it is best to use foam roller to roll out quadricep muscles. This is the posture that may cause low back pain in the facet joint area (1 inch away from the spine) or Psoas pain, which one will feel in the low back. For this posture, the goal is to lessen the lumbar curve. Exercises to stretch PSOAS will be very beneficial (such half kneeling hip flexor stretch). Also, the key here will be to strengthen glutes and hamstrings, in which cases exercises such as bridge will be great. One irreplaceable tool for posterior and anterior tilts are Yoga Tune Up Balls. It is great to put them on each side of the spine (while the balls are in the mesh bag) and move it up each vertebral level every 20 seconds or so. To explain the exercise better -lay on your back, put the two balls on each side of the of the spine and lay on them for about 20 seconds. After 20 seconds, move it up a to the next vertebral level (start at L5 moving up to L4 and so on).
POSTERIOR TILT: In this posture, hamstrings are tight (shortened) and quadriceps are lengthened. (weakened). In this case, it is crucial to foam roll hamstrings. This is the posture that will be prone to sciatic pain as in this posture with posterior tilt, the intervertebral discs will be moving posteriorly and may pinch a nerve. Here it is important to increase the lumbar curve by strengthening paraspinal muscles. Stretching hamstrings is a must. Yoga poses such as downward dog are very beneficial. Also, standing or sitting hamstring stretch and slowly foam rolling hamstrings will be great. To help engage the lower back muscles, adding a superman exercise will be beneficial.
In addition to the stretches and exercises mentioned above, one of the best ways to fix an improper pelvic alignment is acupuncture. By using an acupuncture needle, certain points are stimulated to release muscles that are tight/shortened, and other points are used to strengthen those muscles that are lengthened/weakened. Once pelvis is properly aligned, it will not only eliminate pain conditions but may also help prevent future injuries.
To find out if your pelvis is properly balanced, you can book an appointment here or see your local orthopedic specialist.
