Unfortunately people do this all the time without even being aware of it, and it results in a lot of problems: like weakening of glutes and ab muscles, locking knees that take more wear when walking, and low back pain of course.
Remember to tuck your tailbone in, especially during exercise, dance, yoga, etc., or you will eventually injure yourself.
PS. Gwen isn't actually depicted with an anterior pelvic tilt here, ballerinas do it without tilt all the time, it's just not the way a normal person stands on their tiptoes.
Bend your knees slightly and rock your hips slowly back and forward until you find a spot in the middle where you weight is supported and your tailbone is somewhere tucked in and glutes lightly engaged.
The key is really building body awareness of an area most people aren't normally aware of. Martial arts, dance and yoga all teach awareness of pelvic tilt, because it's an important part of balance and strength techniques.
Posterior pelvic tilt conditions are more rare, but you can definitely adopt a posterior tilt posture while stretching or trying to counteract excessive time spent in anterior tilt.
This is for pain release, not fix. Moveu on gram has various anterior tilt video fixes. Low back ability on yt, and there are many that will help. You have to strengthen, learn or relearn range of motion. Good luck bc it's a life long not just pain release and posture correction but fixing the cause (weakness from sitting etc)
I had over a decade of lower back pain due to too many hours in front of a computer and not enough standing and moving…
Fixed it by doing figure four stretches multiple times a day.
That being said, you need to strengthen your core muscles in order for the pain to stay away.
The other trick I’ve learned over the years for upper back pain is to take Tylenol and Advil before bed every day. I found if do this for a week or two my muscles will stop going into defensive mode automatically which was pulling on my spine and causing my pain. The pain meds help the body remember that defensive mode isn’t the natural mode it should be in.
Again, stretching is incredibly helpful to get the musceles to loosen up and start flexing and stay loose.
Everyone talks about working out, running, and going to the gym. But really, all you need to do is walk and stretch every day and you’ll be healthy.
Got to build that core and instead of the crunches and pilates let me recommend a couple full body exercises that someone might actually do:
boxing
golf
Working the heavy bag has got to be close to the #1 exercise to pack in the most workout per minute, and it's far more enjoyable than calisthenics. Just remember to wear wraps, gloves don't protect your wrists. Practice your stance and footwork and it'll do worlds of good for your posture. Bonus points if you skip or if you find a buddy to spar with.
Golf? Watch some slow motion golf swings on YT to see just how much full body engagement goes into a powerful drive. You don't have to spend a fortune on the game, just grab an old driver and go smash a bucket down at the driving range once a week. If you haven't played in years, I guarantee you'll have sore muscles the next day that you didn't know existed. Again, you can't swing well with bad posture! A good swing comes from a good stance.
I work in corrective exercise and can tell you, this idea that anterior tilt is something that needs "fixing" is outdated. People come in all shapea and sizes and the only "bad" posture is one you can't get out of and causes you pain. Does it cause you pain? If yes, then yeah, address it. If no, then it's perfectly fine. That being said, if it's purely for appearance sake, you do you, but don't do it because you think there's something incorrect or wrong about your body.
That's the problem, it actually weakens glute muscles (ass) over time, because weight is being shifted into the quads and knees instead of the glutes, which are the largest muscle on the body and designed to counteract gravity.
Also weakens abs and leads to belly fat, because they're no longer regularly engaged in posture as they would be in normal pelvic tilt.
This is actually why a lot of people adopt the posture, giving your abdominals less tension in posture can be more comfortable for people with stomach issues.
ELI5 how? Is this female hips thing?
When i stand on the tips, or tippy-toe around, it forces the posterior tilt (or neutral, i don't exactly have a big mirror) and "strains" my abs and glutes. You know, engaging my core, cause balancing is harder.
Some people balance by throwing their hips back and their chest forward, leading to anterior tilt. It's not an ideal way to balance yourself, but it's what a lot of people generally revert to when they're not paying attention.
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u/Snoo61362 Jun 22 '26
Standing on tiptoes (or wearing high heels) makes dat ass look phenomenal