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Avoiding Anterior Pelvic Tilt from Sitting
Anterior pelvic tilt is much more common than people may assume. Actually, the majority of people are currently experiencing anterior pelvic tilt to some extent.
Let’s say a person sits all day due to their office job, and they go to the gym several times a week. If their gluteus and abdominal muscles are weak from sitting all day, they’re not able to gain all of the benefits of their efforts, because the foundation is weak. What that person should do is locate the root problem—the anterior pelvic tilt.
In order to understand how to avoid pelvic tilt from sitting, we must first understand what it is and how it affects our lives.
Your pelvis is what allows you to move, walk and run. In fact, it’s one of the things that most separates us from other primates—the shape of the human pelvis is why we are able to walk upright, rather than on all fours. It connects your spine to your legs for optimal bipedal motion. The pelvis supports your upper body weight, protects your organs, and much more—basically, it’s an extremely important part of your anatomy.
The pelvis also contributes to proper posture. Anterior pelvic tilt is when your pelvis is rotated forward. When the pelvis has as little as a 5-degree tilt for men and a 10-degree tilt for women, it qualifies as anterior pelvic tilt.
This tilt forces your spine to curve, which results in poor posture. Anterior pelvic tilt causes soreness in the muscles in front of your pelvis and your thighs. This can in turn cause lower back pain, hip and knee pain, incorrect posture, and forced hip and knee rotations. It also makes your glutes and abdominal muscles weak and affects your hips and back, often causing pain. This tilt can make life extremely difficult.
A couple of key factors to look for when determining if you struggle with anterior pelvic tilt are an exaggerated lumbar curve, which looks like a slouching posture, and a bulging abdomen. Both of these can be inordinately damaging to your health.
Complications From Anterior Pelvic Tilt
Anterior pelvic tilt can cause a number of problems, including:
- Headaches. Headaches can be a pain, and they’re sometimes even debilitating. Have you ever tried getting work done with a raging migraine? It can be nearly impossible. Anterior pelvic tilt can cause strain to the muscles on the back of your head, neck, upper back, and even jaw. Incorrect posture situates pressure onto your nerves, triggering muscle spasm headaches.
- Pain in the back and neck. Because anterior pelvic tilt changes the curvature of your spine, it can lead to stiffness in the neck and pain in the lower back.
Knee, hip, and foot pain. Muscle weakness, stiffness, and improper alignment of your hips inhibit your patella (knee cap) from easily gliding over your femur (thigh bone). This also causes friction that is irritating to your body, especially the front of the knee, a condition known as patellofemoral pain.
Incorrect alignment of your feet and ankles can cause something called plantar fasciitis. Plantar fasciitis is when the tissue connecting your heel to the ball of your foot becomes inflamed, and this creates uncomfortable foot and heel pain.
Shoulder pain and impingement. The rotator cuff is a group of muscles and tendons that bridge your upper arm to your shoulder. Muscle tightness or imbalance associated with poor posture can cause the tendons in your rotator cuff to become extremely irritated, causing weakness and pain. A slouched neck posture can also cause these tendons to become impinged.
After a period of time, this problem can cause a tear in the tissue of the rotator cuff, which may lead to severe pain that can be debilitating in day-to-day activity.
- Jaw pain. Forward head posture may strain the muscles underneath your chin. This can lead to temporomandibular (TMJ), which means your jaw is being overworked.Temporomandibular causes pain, fatigue, and popping in your jaw, as well as headaches and back pain.
- Fatigue and breathing problems. Incorrect posture has a tendency to restrict your rib cage and compress your diaphragm. This can cause you to have significantly less lung capacity, causing strenuous, shallow, or labored breathing, as well as fatigue and lack of energy, which affect your productivity throughout the day.
How to Avoid Anterior Pelvic Tilt—The Right Chair
When we are sitting a lot (and many of us are these days), we need something that allows us to maintain proper posture.
Healthy posture means a healthier body. When you properly align your body, you are helping to relieve unnecessary strain on your joints, muscles, and spine. In fact, maintaining proper posture also increases mood and productivity and even helps your muscles work more efficiently. If you are having trouble being productive, the cause may be as simple as the chair you are sitting in.
If you’re looking for a solution, all33 is the place for you. Unlike normal chairs, ours are designed to relieve your pressure points, while still supporting the back—no more sinking deep in a chair and slouching all day.
The all33 Design Difference
Normally, it would take a significant amount of time to get in the habit of correct posture, but we’ve got you covered with our revolutionary office chair. It’s designed to allow you to move while you work so you’re not confined to sitting still and all the problems that brings.
By allowing you to move while you sit, the all33 provides a number of health benefits:
- Ideal posture and greater flexibility
- Better blood flow to reduce fatigue
- More oxygen to your muscles
- Relief from neck and shoulder strain
Protect Against Anterior Pelvic Tilt
Anterior pelvic tilt is not something you want to have. It can be the result of excessive sitting which can create longer-term problems with poor posture. It creates a number of health problems, including headaches, neck and back pain, headaches, knee pain, hip and foot pain, shoulder pain and impingement, jaw pain, and even fatigue and breathing problems.
You may have started experiencing anterior pelvic tilt, especially if you work in front of a computer all day. Luckily, you are not stuck with it There is a way to avoid it all together by using a chair that allows you to move while you sit.
Just watch your posture improve as you are able to adjust your alignment at any point in the day when sitting in the all33 BackStrong.