The real mask of fake "upturned buttocks" - pelvic tilt (Part 2)

In the last issue, we shared how to judge pelvic tilt. This issue will explain in detail how to solve pelvic tilt and how to relieve back pain. Come and have a look~

How to improve pelvic tilt?

Anterior pelvic tilt is often a manifestation of muscle imbalance. The lumbar and back muscles and iliopsoas muscles that cause the pelvis to tilt forward are too strong and become shortened and tense, while the abdominal muscles and hip extensor muscles that cause the pelvis to tilt backward are weak and stretched.

What we need to do is to relax the tense muscles and strengthen the weak muscles. Let's learn 7 movements to correct our pelvic tilt.

Action 1: Hug your waist to relax your back muscles

Lie flat on your back, cross your hands and hug your knees until your waist and back are fully stretched. At this time, pay attention to relaxing your neck. Hold your knees for 30 seconds and then put them down. Repeat 4-5 times.

Action 2: Lunge to relax the iliopsoas muscle

Lunge squats mainly stretch the posterior thigh root. Keep your back straight and move your buttocks forward until you feel the front of your thigh is fully stretched. Hold for 30 seconds, then switch to the opposite side for stretching, 3-4 times on each side.

Action 3: Alternate leg lifts to strengthen abdominal muscles

Lie flat on your back and lift your legs alternately. You can raise your head slightly to increase the difficulty until you feel slightly tired.

Action 4: Plank support to enhance abdominal muscle strength

Lie face down on your stomach, use your elbows and feet to support your waist, keep your body in a straight line, do not sag your waist, and rest when your abdomen feels a little tired.

Action 5: Squat to strengthen hip and leg muscles

When squatting, use your hips as the force point, keep your head and chest up, and make sure your cervical spine and waist and back are in a straight line. Hold the squat position for 5 seconds and then straighten your body, still using your hips as the force point, and repeat this 10-15 times.

Action 6: Hip bridge strengthens hip and leg muscle strength

Lie on your back with your knees bent. Lift your hips so that your chest, back, hips and thighs are in a straight line. Hold for 10 seconds and then slowly lower them. Repeat 10-15 times.

Action 7: Arch waist training

Arching your waist backward can improve lumbar lordosis and reduce your belly. You can do it while standing or lying down. Arch your waist and abdomen backward with force, squeezing the wall or bed behind you. Hold for 10 seconds and then relax. Do this 10-15 times each time.

What should I do if my back always hurts when I sleep?

When sleeping on your back, the pelvis tilts forward too much and the waist cannot be placed on the bed. At this time, the waist muscles are in a state of continuous contraction and cannot get rest, so there will be obvious waist discomfort. We can improve this by adjusting the sleeping position.

Method 1

Sleep on your side and try to avoid lying flat. When sleeping on your side, you can put a pillow between your legs to ensure the correct position of your pelvis.

Method 2

If you still want to sleep on your back, you can place a soft pillow under your knees, or a towel under your waist. In these two positions, your waist can be fully close to the support surface, thus alleviating waist discomfort.

Author: Bi Xia, Yuan Mei, Zhao Jiangxia

About the Author

Bi Xia

Bi Xia, Doctor of Medicine, Chief Physician, Master Supervisor, is currently the Director of the Department of Rehabilitation Medicine, Zhoupu Hospital Affiliated to Shanghai University of Medicine and Medical Sciences, and the Vice President of the School of Rehabilitation, Shanghai University of Medicine and Medical Sciences. In 2010, 2018 and 2019, she was selected into the Excellent Discipline Leader and Leading Talent Training Program of the Health System of Pudong New Area. She has published 4 SCI papers and more than 30 core journal papers as the first author and corresponding author.

Professional fields: stroke rehabilitation, fracture postoperative rehabilitation, spinal cord injury rehabilitation, artificial joint perioperative rehabilitation, hand injury rehabilitation, etc.

Main academic positions: Member of the Geriatric Rehabilitation Branch of the Chinese Rehabilitation Medicine Association, Member of the Medical and Nursing Integration Committee of the Chinese Rehabilitation Medicine Association, Rehabilitation Committee Member of the Geriatric Rehabilitation Branch of the Chinese Medical Doctor Association, Executive Director of the Shanghai Rehabilitation Medicine Association, Member of the Physical Medicine and Rehabilitation Branch of the Shanghai Medical Association, Vice Chairman of the Rehabilitation Treatment Committee of the Shanghai Rehabilitation Medicine Association, Member of the Orthopedic Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Spinal Cord Injury Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Community Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Member of the Sports Health and Rehabilitation Committee of the Shanghai Rehabilitation Medicine Association, Chairman of the Rehabilitation and Physiotherapy Committee of the Shanghai Pudong New Area Medical Association, and other academic positions.

About the Author

Yuan Mei

Yuan Mei is a therapist at the Department of Rehabilitation Medicine, Zhoupu Hospital Affiliated to Shanghai University of Medicine and Health Sciences. She holds a master's degree in rehabilitation therapy and has published three rehabilitation-related papers.

Specializes in postpartum rehabilitation and rehabilitation of cervical and lumbar diseases.

Funded by Shanghai Science and Technology Commission's Science Popularization Project

(Project No.: 20DZ2311100)