An anterior pelvic tilt by definition is a short-arc anterior rotation of the pelvis that occurs with the trunk held stationary.
There are two tell-tale signs of anterior pelvic tilt.
One is an exaggerated lumbar curve and the other one is a bulging of abdomen. This bulge is regardless of the body fat percentage.
A neutral pelvis is tilted forward slightly less than 5 degrees for men and 10 degrees for women. This leaves you with a small lordotic curve.
So is an anterior tilt problematic?
The answer is yes and no.
Saying that it (anterior pelvic tilt) is “bad†is the same as saying bending your knee is bad for you.
Some people are just born with a pelvis that naturally tips forward and a butt that sticks out.
But for some others, anterior pelvic tilt can be a dysfunction that is both caused by existing dysfunctions and a risk factor for new ones.
Problematic anterior pelvic tilt can lead to poor exercise performance and execution. This is typically observed in squats and deadlifts.
Additionally, it can lead to lower back pain, injuries and a higher risk of knee pain.
Pelvic alignment is a paradox in several ways, and this is why so many misinterpret its position, often leading to malcorrectives, and exacerbated injury.
The reason for these issues is that the perceived excessive arch of the spine is coming from the mid-back / upper-lumbar levels, not from the lower lumbar levels, where the injuries are virtually always occurring.
Secondly, spinal flexion causes shearing and damage to the backside of the spinal disc, and extension presses on but is not the cause of this wound on the disc.
This is why extension (harmlessly) hurts when you have been wounded by habitual, continuous flexion.
There is more to an anterior tilt of the pelvis than jamming your tailbone up to the ceiling.
You need an anterior tilt to load your extensor chain (glutes and hamstrings).
You need an anterior tilt to absorb shock through your hips and spine with each footstep.
The idea we need to correct a pelvis anterior tilt because it is bad and causes back pain is just an idea that is based on an incomplete, compartmentalized understanding of the body in motion.
The truth? We need to be able to do an anterior tilt WELL just as we need to be able to do it’s opposite- posterior tilt, well.
BOTH matter for the health of your hips, spine, and well, your whole body.
Potential problems will arise when you have poor control of your hips (due to immobility, poor conditioning, etc)
So bringing in an anterior pelvic tilt position alone will never be the leading cause of your back pain.
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