What Is Pelvic Tilt and Why It Matters
Pelvic tilt refers to the position of your pelvis in relation to your spine and legs. If your pelvis tilts too far forward (anterior tilt) or backward (posterior tilt), it can cause lower back pain, hip tightness, and poor posture.
The good news? With a targeted approach, pelvic tilt can be corrected naturally at home through awareness, mobility work, and muscle retraining.
🚀 Realign From the Hips Up
For the best results, combine these corrections with this science-backed spinal alignment plan to retrain full-body posture.
👉 Dive deeper with our Complete Guide to Aligning Your Spine Naturally
🧠 Types of Pelvic Tilt
✔️ Anterior Pelvic Tilt
- Pelvis tilts forward
- Causes an exaggerated arch in the lower back (lordosis)
- Common in those who sit for long hours, have tight hip flexors, and weak glutes/core
✔️ Posterior Pelvic Tilt
- Pelvis tucks under
- Flattens the natural lumbar curve
- Often from poor core strength and tight hamstrings
Both types can disrupt spinal alignment, hip function, and walking mechanics.
✅ How to Tell If You Have Pelvic Tilt
Try the Wall Test:
- Stand against a wall with your heels, butt, and upper back touching it
- Slide your hand behind your lower back:
- Too much space? Likely anterior tilt
- No space at all? Possibly posterior tilt
Also look for:
- Forward-tilting hips
- Protruding belly or butt
- Flat back or excessive curve
🏋️ Exercises to Fix Anterior Pelvic Tilt
1. Glute Bridges
- Lie on your back, knees bent
- Lift hips while squeezing glutes
- Hold for 3 seconds at the top, lower slowly
2. Planks
- Strengthen your deep core and stabilize your pelvis
- Keep hips aligned with shoulders
3. Hip Flexor Stretch
- Kneel on one knee, other foot in front
- Tuck pelvis under and gently shift forward
- Hold 20–30 seconds per side
4. Dead Bugs
- Lie on your back, arms and legs lifted
- Lower opposite arm and leg while keeping core tight
5. Pelvic Tilts
- Lie on your back, feet flat
- Tilt your pelvis to flatten your back against the floor, then return to neutral
🧘 Exercises to Fix Posterior Pelvic Tilt
1. Supermans
- Lie face down, lift arms and legs off the floor
- Engage glutes and back
2. Hip Thrusts
- Sit with your back against a bench or couch
- Feet flat, drive through heels to lift hips and squeeze glutes
3. Hamstring Stretch
- Tight hamstrings can pull the pelvis under
- Stretch one leg at a time while lying on your back
4. Bird-Dogs
- On hands and knees, extend opposite arm and leg
- Keep spine neutral, engage core
5. Wall Sits
- Sit against a wall with knees at 90°
- Keep spine long, press lower back into the wall
🧩 Bonus: Daily Posture Awareness
- Avoid locking your knees while standing
- Tuck your pelvis slightly and engage your core while walking or standing
- Set reminders to check and reset posture
📌 Combine with this realignment routine for lasting change
💬 Real-Life Wins: Fixing the Foundation
👤 “Fixing my pelvic tilt helped eliminate my hip and lower back pain. I didn’t realize how much it was affecting my posture until I started this routine.” – Maya L.
👤 “I had anterior tilt from sitting all day. The glute and core exercises in the posture program made a huge difference in just a few weeks.” – Jordan V.
✅ Final Thoughts: Fix Your Pelvis, Free Your Spine
Pelvic alignment is foundational to good posture. When your pelvis is centered: ✅ Your core and spine can activate properly
✅ You’ll reduce strain on your lower back
✅ You’ll move with balance and ease
📌 Learn more: Guide to Aligning Your Spine Naturally
🔗 Or begin this science-based spine and posture plan