If you wake up in the morning with a painful posterior pelvic tilt, there are many ways to fix this problem. Some of these ways include sleeping on your side or raising your legs while asleep, stretching the hip flexors, and Le Raise. Hopefully, some of these solutions will help you get a better night’s sleep.
Puffy
The Puffy mattress is an excellent solution for those looking to reduce the effects of anterior pelvic tilt. This condition is a common cause of lower back pain and can be particularly exacerbated by sleeping on your stomach. The Puffy mattress has a firm, medium-firm core that prevents your hips from sinking into the mattress too much. Its all-foam construction and firm base make it ideal for all sleeping positions.
The first step to correct anterior pelvic tilt is to perform a couple of stretches. First, stretch the muscles of your back and shoulders. Next, press your chest forward while keeping your arms straight. Hold this position for at least fifteen to twenty seconds. This exercise will also help stretch the Erector Spinae, the tense muscles from anterior pelvic tilt.
Stretching the hip flexor muscles.
An excellent way to treat anterior pelvic tilt is to perform a range of stretches for the hip flexor muscles. These stretches will help to relax tight hip flexor muscles and relieve pain. A typical stretch is the lunge stretch, which focuses on the psoas muscle.
Another effective way to fix an anterior pelvic tilt is to use a back stretcher. These can relieve the pain from the over-extended arch and, when combined with daily stretching, can help to fix the condition more quickly. It would help if you also considered taking frequent breaks from sitting or working at a desk. You can also get up to pee or drink water, which can counterbalance muscle imbalances.
Another effective stretching technique for tight hip flexors involves using a medicine ball. You can also use a soft volleyball or a basketball to get the same effect. When rolling a medicine ball, keep your shoulders over your elbows.
Sleeping on the side
A simple way to correct an anterior pelvic tilt is by sleeping on your side. This way, you will rest your lumbar spine in a neutral position, which will relax your muscles and help you maintain your posture. However, it’s not a permanent solution to the problem.
A pillow between the knees and the hips can also help you fix the anterior pelvic tilt while sleeping. It’s important to avoid sleeping on your stomach, as this tends to aggravate the problem. Instead, sleep on your side with your knees bent slightly. This prevents your arm from straightening and internal shoulder rotation.
Another way to fix an anterior pelvic tilt is by stretching the muscles that are responsible for the tilt. For example, adding a pillow beneath your hips or doing reverse leg raises can help you reduce the pain and improve hip mobility.
Le Raise
Anterior pelvic tilt can cause a sagging belly, rounded buttocks, and forward-arched lower back. It’s a painful condition and a common cause of a backache. However, there are a variety of treatment options available. One of the most popular are exercises that target the abdominal core. These exercises can be done at home.
One method involves raising your leg towards your chest and tucking it behind your back. This exercise helps correct the pelvic tilt while you sleep. The key to this exercise is to tighten the muscles and hold the pelvis forward for five seconds. Repeat this exercise as often as needed throughout the day.
Another way to correct the anterior pelvic tilt while sleeping is by sleeping on your side with a pillow between your knees. This will help keep your thigh bones parallel and relax your hips. Tight hip flexors or a short psoas muscle can also cause this condition.
Stretching the trunk region.
If you have an anterior pelvic tilt while sleeping, you can stretch the muscles in the trunk to make the pelvis more neutral. One of the best ways to do this is by sleeping on your side with a pillow between your knees. You’ll need to keep your shoulders relaxed and push your chest forward while doing this stretch. Hold this position for at least 15 seconds.
Often, the cause of this condition is a sleeping position that tilts the pelvis forward, causing lower back pain and an exaggerated arch in the lower back. To fix the problem, you may want to change the position of your pillow or blanket. You can also try sleeping with dual-tension straps undone. Another option for fixing anterior pelvic tilt while sleeping is to work on your posture by walking or running on an inclined treadmill. This will improve the anterior pelvic tilt angle and help you build your back and hamstring muscles.