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anterior pelvic tilt Watch

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    anyone give me some stretches and strengthening exercises to help correct an anterior pelvic tilt? I had spinal surgery a year ago and due to my muscles being cut and movement restrictions lost a lot of muscle. I also have hyper mobile joints. I get lower back pain and although I don't have excess fat there my stomach sticks out. I'm hoping these will improve once my pelvis isn't tilted as much. I would appreciate any advice
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    Hip flexor stretches - work towards front splits
    Couch stretch
    Glute exercises - heavy squats+deadlifts

    Lifting weights in general is a good idea if you're hypermobile. You only need to take it slower (maybe a lot slower) and be careful to keep a reasonable range of motion and not go completely as far as your joints will let you.
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    I could but I think anyone who has difficulties due to having had a major surgery should speak to a medical professional before effectively doing rehab for it. Asking your GP for a physio referral is a much better starting point than asking TSR. Or if you still see a surgeon/specialist ask them instead since they'll likely have a better idea to either advise you themself or know if there's a best physio for you to see.

    You presumably have/have had some sort of serious issues with your back and have experienced a fair bit of pain because of it. Do you really want to risk doing it damage again? Rehab is about having a limited capacity for some sort mobility/strength/endurance so trying to push that limit up to regain normal function but if in the process of trying to push that limit you cross it (doing too much or doing the wrong thing or not working on the right aspects at the right time) then you're going to make things worse.
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    Thanks for the replies. I had scoliosis surgery so now from t9 to l3 I have two titanium rods either side of my spine. I had an x ray a month ago and my surgeon said as everything is fine from a bone point of view there is nothing else he can do for me. He also said I can do anything I want apart from contact sports, so I won't be compromising my spine doing new exercises. The anterior pelvic tilt is a separate issue and I had it pre surgery, it's just worsened. I thought it was fairly common and someone might have had it and managed to improve it, so could offer me some tips.
    I do see a nhs physio but not very often and only half hour each session. I mentioned my concerns about my pelvis but she wanted to concentrate on my shoulders. I have instability in my shoulders and they sublux all the time. My shoulder pain is worse than back and hip pain so she saw it as a priority.
    Exercise and keeping moving keeps my pain lower, it's sitting that's the worst so I try to limit it.
    I will try concentrate on strength training to get some stability in my joints then, hopefully will help with my hyper mobility. I already do lunges for my hip flexors.
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    Can you still manipulate your lumbar section into a natural arch or not? There is a difference between bad posture, weak/tight muscles and rods preventing movement.

    If you look in the mirror and consciously orientate your hips to be level (don't worry so much if you have tight hammies so have to bend a little at the knee) can you maintain a neutral spine?

    I don't want to get you to hammer hit mobility when your pelvis is forced into that angle higher up anyway.

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    (Original post by RollerBall)
    Can you still manipulate your lumbar section into a natural arch or not? There is a difference between bad posture, weak/tight muscles and rods preventing movement.

    If you look in the mirror and consciously orientate your hips to be level (don't worry so much if you have tight hammies so have to bend a little at the knee) can you maintain a neutral spine?

    I don't want to get you to hammer hit mobility when your pelvis is forced into that angle higher up anyway.

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    Well my lumber spine from l1 to l3 is fused in an arched position but I can still bring my spine into a neutral position. If I tense my glutes and engage my core my pelvis becomes less tilted. But it's like something is pulling my body back into the other alignment, with my back arched, stomach stuck out and hips tilted downward. So as soon as I stop focusing on tightening my core and glutes I lose the neutral position.
 
 
 
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