The general sitting population suffers from the “no ass syndrome” (NAS). The NAS is unflatteringly but commonly paired with thoracic flexion (slouching of the upper back). This position increases the risk of herniation during lifting heavy (as well as light) objects.
How do we go about fixing this?
As usual, we assess and determine which muscles are locked long and weak and short and tight. We’ve written about structural balance here. The most commonly tight muscles in posterior pelvic tilt are the external obliques, rectus abdominis, glutes and hamstrings. Most importantly, the hamstrings insert above the pelvis and below the knee. The tension in the hamstring between the glutes and the calves, contributes to the “back sway” appearance.
How to fix posterior pelvic tilt, “no ass syndrome”
The hip flexors, notably the psoas and rectus femoris, tensor fasciae latae, spinal erectors will need to be strengthened and activated. Here are some exercises to lengthen and strengthen the corresponding muscles.
Piriformis stretching – tight piriformis associated with posterior pelvic tilt can elicit sciatica-like symptoms.
Hamstring stretching – tight hamstrings are responsible for pulling the hips posterior.
Quadricep strengthening – strengthening the quadriceps will reinforce anterior pelvic tilt
Lower back strengthening with back extension and side planks. Read more about it at how to overcome low back pain here.
Thoracic spine mobilization – using foam roller. NAS is commonly paired with thoracic flexion. Mobilizing the thoracic spine will help take the thoracic spine out of flexion.
If any of this sounds familiar to you, get a professional functional movement assessment and appropriate Chiropractic treatment. Performing exercises which induce pain will only make the injury worse.
Train smarter, not harder.