The Anterior Pelvic Tilt: How It Wreaks Havoc on Your Back, Psoas, and Breathing

Your pelvis is like the foundation of a house—it sets the stage for everything above it. When it’s in balance, your body works like a well-oiled machine. But if your pelvis tilts forward into an anterior position, it can throw off the entire system, leaving you with tight muscles, poor posture, and even breathing difficulties. Let’s unpack how this naughty tilt impacts your back, your psoas, and your breath—and, most importantly, what you can do about it.

What Is an Anterior Pelvic Tilt?

An anterior pelvic tilt happens when the front of your pelvis tips forward, and the back tilts upward. This creates an exaggerated curve in your lower back (hello, lordosis!) and shifts your body’s alignment out of whack.

While a slight tilt is natural and normal, a pronounced anterior tilt can cause trouble—especially if it’s left unchecked for a long time.

How an Anterior Pelvic Tilt Messes with Your Back

When your pelvis tilts forward, your spine has to compensate. This often results in:

1. Excessive Lumbar Curve

The exaggerated arch in your lower back compresses the vertebrae, leading to discomfort, stiffness, or even chronic back pain.

2. Overworked Back Muscles

Your lower back muscles, like the erector spinae, end up working overtime to stabilise your posture. Over time, this can lead to tension, knots, and that constant "tight back" feeling.

The Psoas: The Overstretched/Overworked Dilemma

The psoas, a deep hip flexor muscle, is one of the muscles that takes the biggest hit in an anterior pelvic tilt. When your pelvis tips forward:

1. Tight but Weak Psoas

The psoas shortens and tightens due to the forward tilt, but ironically, it can also become weak because it’s not being used efficiently. Tightness in the psoas can lead to discomfort in the hips and lower back, as well as that feeling of being “stuck” in your body.

2. Domino Effect on the Core

The psoas connects the spine to the pelvis and legs, so when it’s out of balance, it disrupts your core stability. A weak or tight psoas can pull on your spine and mess with your ability to move smoothly and efficiently.

Breathing and the Tilt: It’s All Connected

Here’s where things get really interesting: an anterior pelvic tilt doesn’t just affect your muscles—it can also mess with your breathing.

1. Rib Flare and Diaphragm Misalignment

When your pelvis tilts forward, it often causes your ribs to flare outward, disrupting the alignment between your diaphragm and pelvic floor. This misalignment makes it harder to use your diaphragm effectively, which can lead to shallow chest breathing.

2. Why Belly Breathing Isn’t the Solution

While some might suggest belly breathing to “fix” shallow breathing, it’s actually counterproductive for your pelvic floor. Belly breathing pushes pressure downward into the abdomen, which can overload the pelvic floor and exacerbate dysfunction. Instead, a balanced approach to breath—one that considers the interplay between the diaphragm and pelvic floor—is key.

3. Stress and the Breath Cycle

Shallow or unbalanced breathing can trigger a stress response, keeping your body in “fight or flight” mode. This can amplify tension in the psoas and lower back muscles, creating a vicious cycle of dysfunction.

How to Restore Balance

The good news? You can absolutely fix an anterior pelvic tilt and its side effects with mindful movement, targeted stretches, and intentional breathing.

1. Stretch What’s Tight - but go gentle with the psoas it doesn’t like to be pushed!

- Hip Flexors: Incorporate lunging stretches or a gentle psoas release to open up the front of your hips.

- Lower Back: Child’s pose or cat-cow stretches can help relieve tension in your lumbar spine.

2. Strengthen What’s Weak

- Glutes: Your glutes are powerhouse muscles that counteract the forward pull of the psoas. Bridges and squats can help.

- Core: Build core stability with exercises like planks and dead bugs to bring balance to your pelvis.

3. Reclaim Your Breath—The Right Way

- Focus on diaphragmatic breathing while keeping your ribs stacked over your pelvis. Imagine your breath in your ribs expanding in all directions—sides, back, and front—without excessive movement in the belly (the belly will move!). This helps re-establish harmony between your diaphragm and pelvic floor.

4. Posture Awareness

- Mind your alignment during daily activities. Think about stacking your ribs over your pelvis and keeping your hips level, especially when standing or sitting for long periods.

Your Pelvis, Your Power

Understanding how your pelvis affects the rest of your body is a powerful step toward reclaiming your movement and comfort. By addressing an anterior pelvic tilt holistically—through stretching, strengthening, and breathing techniques that support the pelvic floor—you can restore balance, reduce tension, and feel more connected to your body.

If this resonates with you, I’d love to help you explore these techniques further. Join me for a breath and movement workshop, where we’ll dive into these connections and give your pelvis the support it needs to thrive.

Because when your pelvis is balanced, everything else just clicks into place.

Click here to book your first step to holistic healing