Posterior Pelvic Tilt - Do You Have It?
In the picture above there are 4 of the many types of postures you can have. A is what we all should strive for, although no one has perfect posture. B is getting to be the norm in our looking-down-to-text society. C and D could both be described as a posterior pelvic tilt which is a less than normal curve in the lower back. (D also has too much curve in the shoulder blade area which could be caused by too much texting as well.) Why do we need some curve in our lower back? We need it to absorb some of the impact from walking and running. If your lower back is in constant pain you may not have enough curve in your lower back. (You could also have too much.)
Posterior pelvic tilt could be caused by a number of reasons including too much sitting (especially if you slouch while you sit), walking improperly, sitting improperly, weak psoas (that muscle on the front of your spine that attaches the spine to the inside of the legs) and/or weak gluteal muscles, tight hamstrings and/or erectors of the lower back. Or a combination of these. How can you tell if your lower back problems are caused by posterior pelvic tilt? If you can lie on your back on the floor without bending your legs and you cannot slide a hand between your lower back and the floor. If there is not space there then you should consider changing some things. The first if probably the way you walk. I suggest two books on posture that I recommend for every problem including and especially back pain:
Pain Free by Pete Egoscue and
8 Steps to a Pain-Free Back by Esther Gokhale
In Esther Gokale's book, she discusses how most of us in this country walk incorrectly and how we can fix it. I found a video which also explains the same concept fairly well. If you walk correctly you also won't end up with a flat butt which is very unattractive. You should push yourself forward with your legs. Click on the link below to watch the youtube video.
There are also exercises you can do to help also, but mostly it depends on why you are having your particular problems. In general doing exercises to strengthen your gluteals and psoas, and stretch your hamstrings and lower back. Both recommended books have exercises and stretches in them. Or you can make an appointment to see your massage therapist. I am sure he or she will have some suggestions if you ask.
