While we often think of lower back pain being caused by issues with the discs in the spine, the pelvis can also be a source of concern. The pelvis plays an important role in maintaining the spine’s shape and structure, which impacts the nerves and muscles that run from the lower back down into the legs.
Anterior or posterior pelvic tilt can cause a range of issues, including lower back pain, decreased range of motion, and nerve compression. There are many causes of pelvic tilt and pelvic obliquity, and luckily there are also a number of non-invasive treatments that can help reduce or even eliminate pain caused by pelvic tilt issues.
Anterior pelvic tilt
Anterior pelvic tilt, or a forward pelvic tilt, causes the muscles in the lower back to compress as the pelvis forces a more intense curve of the lower back and buttock area. While many people have anterior pelvic tilt and never experience any symptoms, others may suffer from pain associated with compression and tightening of the muscles.
Anterior pelvic tilt is usually the result of improper posture, being overweight, excessive periods of sitting, or even pregnancy. It is usually easy to correct with stretches, exercises, and gentle spinal manipulation.
Posterior pelvic tilt
Posterior pelvic tilt, or backward pelvic tilt, causes the muscles in the lower back to stretch unnaturally, leading to a loss of the natural curve in the lower spine. Like those who have anterior pelvic tilt, some people may not experience pain or symptoms from the posterior pelvic tilt. Others will experience issues in the muscles and nerves in the lower back, hip, thighs, and lower legs.
Posterior pelvic tilt can also be caused by improper posture, being overweight, overly tight hamstrings and glutes, and weakened lower back muscles. This imbalance in structure can be corrected with targeted strengthening exercises, stretches, and gentle spinal manipulation.
Pelvic obliquity
Pelvic obliquity occurs when one side of the pelvis is higher than the other. This can be caused by a number of factors, including scoliosis, differing leg lengths, and contractures of the hips.
Scoliosis causes a curvature in the spine which can raise one side of the pelvis higher than the other. Often, this also results in one leg being shorter than the other. This imbalance creates a strain on the discs and spinal column, as the abnormal curvature of the spine causes the vertebrae to rub against each other and lose disc space.
Sometimes pelvic obliquity is caused by anatomical abnormalities in the legs, which causes one leg to be longer than the other. The same issues with structure in the spine occur, and the same painful symptoms in the lower back, buttocks, hips, thighs, and legs can result from reduced disk space and increased nerve pressure.
Treatment options
Pelvic tilt and obliquity are usually treated with non-invasive therapies and techniques. Gentle spinal manipulation by a chiropractor can help move discs back into place, which restores the natural position of the pelvis. Targeted muscle exercises and stretches can strengthen key muscle groups to pull the pelvis into proper position and increase flexibility and range of motion.
Sometimes, heel inserts are an intervention used for addressing when one leg is shorter than the other. The raised heel on one side levels the pelvis and keeps the lower spine straight.
Increasing activity and reducing the amount of time spent sitting is another way to treat anterior and posterior pelvic tilt. While massage and chiropractic therapies can help shift muscles back into place, the best way to ensure they stay put is to increase activity each day, with multiple walking breaks if you work at a computer or desk.
Increasing cardio workouts and core exercises is another way to help address pelvic tilt and improve overall spinal posture. Losing weight is another way to help with pelvic tilt, especially in the belly area.
Final thoughts
Lower back pain can be excruciating and affect your daily activities. If pelvic tilt issues are the cause of your pain, you have many options to correct it and get back to living life on your own terms.
