Understanding Anterior Pelvic Tilt: the relationship between pregnancy and your pelvis
You don’t have to be pregnant to know that a woman’s body goes through a LOT of transformation during and after pregnancy. Of all the changes, the biomechanical changes imposed by a growing baby are among the most noticeable. Anterior pelvic tilt is considered a biomechanical change.
Musculoskeletal imbalances often drive the aches and pains during the postpartum phase and beyond.
If we dig even deeper, we can trace many of these pains back to pelvis misalignment.
Anterior pelvic tilt (APT) is a common issue faced by new moms. If you can imagine your pelvis as a cup, APT happens when the top of your pelvis tips forward.
Why does this so often happen during pregnancy?
Think of where baby sits: her weight shifts your center of gravity forward. Accordingly, your pelvic and postural alignment naturally adjusts to accommodate the shift. That way you don’t end up tipping over everywhere you go.
The problem with APT is that it can increase the curve of your lower back. This is associated with disc problems and back pain—
And the fun doesn’t stop there.
APT can “turn off” your glute muscles, causing them to grow weaker. An anterior tilt also stretches out your abdominal muscles, giving you the appearance of having a “pot belly” even though you’re no longer pregnant. If you have any residual ab separation, an anteriorly tilted pelvis can also delay its healing.
Combine APT with the poor posture most of us adopt while breastfeeding and picking up our kids (or their toys) it makes everything that much worse.
Worse as in…neck pain, knee pain, hip impingement, pelvic floor pain, painful intercourse, and more.
Fixing Your APT
Your pelvis is the root of your postural alignment, and fixing it can make a major difference in your overall physical comfort.
Low-intensity exercises including supine bridges and other hip thrust variations can help you reverse the anterior pelvic tilt position and help you “re-learn” proper pelvic alignment. These kinds of exercises can also help you strengthen your glutes and rehabilitate your core—which are essential in the post-pregnancy phase.
Anterior Pelvic Tilt Exercise Video Help
For your information, here are two short videos, created by our resident fitness expert Nancy Anderson, to show you how to perform bridges and hip thrusts:
Bridge with Ball Squeeze
Hip Thrust with Hip Circle
As part of the supplemental workouts for Move Your Bump workout programs, ab rehab and core recovery resources are available to MYB members, along with guidance from our MYB coaches. You CAN heal your core postpartum and don’t let anyone tell you otherwise! For more information on Move Your Bump and to join the community, visit moveyourbump.mom.