How To Fix Anterior Pelvic Tilt? Can Mattresses Help?

Anterior Pelvic Tilt (APT) is a condition which causes your pelvis to tilt forward and your spine to curve unnaturally. As per studies, almost 85% males and 75% females in an asymptomatic population show symptoms of anterior pelvis tilt.

This tilting of your pelvis weakens glutes and tightens your hamstrings, leading to hamstring sprains and muscle tear. Thus, a balanced pelvic position is crucial to minimize hip pain, discomfort and stomach bulges.

In this comprehensive guide I have detailed the symptoms, tests and causes of anterior pelvic tilt. I have also zeroed-in on the solutions and suggested effective exercises, back braces and mattresses that can aid in the recovery.

Read on for some detailed mattress reviews and tips for better management of the condition.

What Is Anterior Pelvic Tilt?

Anterior Pelvic Tilt refers to a postural imbalance where the pelvis tilts excessively forward. This condition can lead to discomfort, pain, and potential long-term health problems if left unattended. It typically arises from muscle imbalances in the lower back, hips, and core muscles, contributing to the misalignment of the pelvis and a prominent stomach bulge.

What Causes Anterior Pelvic Tilt?

The pelvic girdle or pelvis is a complex structure of bones lying between your hips. It facilitates essential movements like walking, running, and lifting objects off the ground. Moreover, it significantly influences your overall posture.

Anterior pelvic tilt is caused when the front of the pelvis rotates forward and the back of the pelvis rises, resulting in a shift in posture. Prolonged durations of sitting, a lack of physical activity, and the resulting muscular imbalances induce anterior pelvic tilt.

Anterior pelvic tilt can also be caused by a lack of stretching or strengthening workouts. It has an impact on posture and the shape of the spine, as well as causing other symptoms. It causes the hip flexors to shorten and the hip extensors to lengthen, resulting in greater curvature of the lower spine and upper back. Anterior pelvic tilt can also be caused by weak stomach muscles.

The muscles that connect the thigh bone to the pelvis and lower back are known as hip flexors. They’re used for running, kicking, and bending at the hips. The gluteus maximus and three other muscles that make up the hip extensors are known collectively as the hamstring muscles. They aid in hip extension.

Additionally, your sleeping position can also affect anterior pelvic tilt.

How? Let’s discuss.

How to Fix Anterior Pelvic Tilt While Sleeping?

It can be difficult to sleep with an anterior pelvic tilt, since it causes severe lower back discomfort. If you wish to improve your anterior tilt when sleeping, concentrate on repositioning your pelvis to a more neutral position.

1. Back Sleepers

If you sleep on your back, the most basic solution is to place a pillow or blanket between your knees. On doing this, the anteriorly-tilted pelvis returns to a neutral posture. Thus, it helps to relax the lower back muscles thereby alleviating pain.

2. Side Sleepers

Simply pay attention to how you’ve positioned yourself if you sleep on your side. Most side sleepers will curl up into a fetal position with their knees tucked up against their chest. This is an ideal sleep position as the pelvis and spine remain rested in a neutral posture as a result of this.

3. Stomach Sleepers

Sleeping on your stomach causes an anterior tilt since your stomach sinks deeply into the bed. Stomach sleeping, particularly on a soft bed, will eventually exacerbate your anterior tilt. Hence, it is advisable to sleep on a firmer sleep mattress if you are a routine stomach sleeper.

Let’s dig deeper into the type of mattress that is suitable for each type of sleeping position. Keep scrolling!

Can A Mattress Help Reduce Anterior Pelvic Tilt?

If you have anterior pelvic tilt, you need to first identify the best position for sleeping. Next you need to select the level of firmness you require in a mattress.

•  Back Sleepers

If you sleep on your back, you should avoid a soft mattress. Because your shoulders and legs sink into it, you’ll have a bent spine, which will likely increase your Anterior Pelvic Tilt.

•  Stomach Sleepers

On a soft mattress, you’ll have a similar problem if you sleep on your stomach. Your core will sink in relation to your arms, neck, and head in this situation, resulting in the same misalignment. 

• Side Sleepers

If you are a side sleeper, however, you should avoid a firm mattress because it will put too much pressure on your hips and shoulders. A soft and supportive mattress is ideal as it relieves pressure from sections of your body.

By investing in a high-quality mattress, you can significantly enhance your sleep experience and promote optimal spinal alignment and posture. You need to identify a suitable position for sleeping before buying a comfort sleep mattress.

A well-designed mattress offers the essential support and comfort needed for maintaining a healthy sleeping posture. It effectively minimizes stress on your lower back and hips, contributing to the reduction of anterior pelvic tilt. As a result, you can enjoy improved overall posture, which has numerous benefits for your well-being.

Top 6 Mattresses to Relieve Anterior Pelvic Tilt

Given below is our list of the most suitable sleep mattresses for alleviating pelvis pain.

1. Saatva Classic – Best for Back Pain and Lumbar Support(Editor’s Pick!)
2. Helix Midnight Luxe – Best Mattress for Side Sleepers
3. Nolah Evolution – Best for Back Sleepers
4. Casper Original – Best Mattress on Cooling
5. Brooklyn Bedding Signature – Best for Pressure Relief
6. Puffy Cloud – Best Mattress for Reducing Pain

Our Recommendation – Editor’s Pick!

Are you suffering from anterior pelvic tilt coupled with pelvis pain at night?

Then we strongly suggest the “Saatva Classic Mattress.”

Why So?

Saatva mattress has earned the Certification of Approval from the Congress of Chiropractic State Associations and offers a balance between plushness and firmness when you lie down on it. This hybrid mattress combines the features of innerspring mattresses and memory-foam mattresses to provide the ideal support to your lumbar region when you sleep.

With pressure relief features and 3 firmness options, Saatva Classic is considered suitable for individuals of all body types and sleep positions!

Claim Best Deals!

6 Best Mattresses for Anterior Pelvic Tilt

1. Saatva Classic

Best for Back Pain and Lumbar Support

• Type:Hybrid / Innerspring
• Thickness:5 Inches and 14.5 Inches
• Firmness:Multiple firmness options
• Size:Full size, King, California King, Queen, Twin XL, Twin

Smart Mattress Buy’s Review

Saatva’s mattresses are designed with adjustable firmness options to cater to individual preferences. Their luxury firm range offers a medium level of firmness, which is often recommended for individuals with back pain and pelvis pain issues.

Saatva prioritizes pain relief in their mattress design, earning approval from the Congress of Chiropractic State Associations and endorsement from numerous chiropractors across the United States (US).

Features

• The Saatva Classic mattress incorporates two sets of coils to provide ample support and align the spine and lower back correctly.
• Additionally, a memory foam layer helps alleviate pressure along the shoulders and spine.
• Saatva mattresses are made using eco-friendly and sustainable materials. They feature recycled steel coils, organic cotton, and a natural flame retardant.
• Furthermore, the foam used in the mattresses does not contain formaldehyde, hazardous substances, or ozone-depleting materials.

Feel

Comfort is not compromised with Saatva mattresses. The Euro pillow top provides a plush cushioning effect, and if you opt for the plush soft mattress, specifically recommended for side sleepers, the pillow top includes extra padding to cradle your body and alleviate strain as you settle into bed.

Manufactured in the United States, Saatva mattresses come with complimentary delivery.

Pros

• Saatva mattresses cater to individuals with specific preferences for firmness and bounce. It allows you to choose the level of firmness that suits you best.
• Regardless of your preferred sleeping position—whether you sleep on your back, stomach, or side—Saatva mattresses are designed to accommodate all sleeping styles.
• If you’re seeking pressure relief, Saatva mattresses are a great option.
• Saatva mattresses are particularly suitable for sleepers who tend to sleep hot. The materials used in their construction allow for better airflow, helping to dissipate heat and maintain a cooler sleeping environment.

Cons

• Saatva mattresses do not have a soft plush feel like memory foam.

Eager to Know More About Saatva Mattress? Check Detailed Review

Further, In Order To Learn More About Chiropractor Recommended Mattresses Check This Out!

2. Helix Midnight Luxe

Best for Side Sleepers

• Type: Hybrid / Innerspring
• Thickness: 12 Inches
• Firmness: Medium firm
• Size of Mattress: Full size, King, California King, Queen, Twin XL, Twin

Smart Mattress Buy’s Review

The Helix Midnight Luxe is a great all-around mattress that has been awarded numerous times. The medium-firm feel is perfect for most sleep preferences and styles. The individually wrapped coil support system provides the support and bounce of a traditional innerspring mattress, but with the added benefit of zoned support. Given below are a few more mattress facts.

Features

• This mattress is the perfect blend of support and comfort for side sleepers who prefer a medium firmness.
• The pocketed coils provide the support you need to keep your spine aligned, while the memory foam pillow top relieves pressure points and provides a soft, comfortable feel. The zoned pocketed coil system even adds extra support under the hips and shoulders, where most side sleepers need it most.
• If you’re looking for a mattress that will help you sleep soundly and wake up feeling refreshed, this is the one for you.

Feel

This means that the mattress is designed to perfectly support the natural curvature of the body, which helps to align the spine and relieve pressure points. Helix also offers a softer and firmer option in their Luxe lineup if you prefer something on one of the other ends of the firmness spectrum.

Overall, the Helix Midnight Luxe is a well-loved mattress among people suffering from back pain.

Pros

Helix Moonlight mattress is ideal for sleepers who:

• Prefer sleeping on their sides.
• Enjoy the comfort and contouring feel of memory foam.
• Seek a medium firmness level for optimal support and pressure relief.
• Desire a cooling bed that helps regulate body temperature for a refreshing sleep experience.

Cons

Helix Moonlight mattress may not be as suitable for sleepers who

• Are heavyweight stomach sleepers
• Prefer a firmer feel and extra support

 Get Detailed Review on Helix Midnight Luxe. Read on!

3. Nolah Evolution

Best Mattress for Back Sleepers

• Type: Hybrid/Innerspring
• Thickness: 15 Inches
• Firmness: Multiple firmness options
• Size of Mattress: Full size, King, California King, Queen, Twin, Twin XL

Smart Mattress Buy’s Review

Nolah Evolution mattress is an ideal option if you suffer from APT. It offers impressive pressure relief and body contouring. While favored by side sleepers, it is also well-suited for back sleepers with pain in the lumbar region who appreciate a softer mattress. The inclusion of a soft pillow top adds extra comfort, making it particularly beneficial for alleviating shoulder or hip pain.

Features

• Nolah Evolution 15 mattress is equipped with advanced cooling technology, ensuring a comfortable sleep experience by dissipating heat and regulating temperature throughout the night.
• The mattress features a high-density support core that provides exceptional durability and long-lasting support, promoting proper spinal alignment.
• Designed for optimal pressure relief, the mattress offers excellent body contouring to alleviate discomfort and ensure a restful sleep, making it suitable for various sleeping positions.
• The inclusion of a soft pillow top enhances the overall comfort, making it an ideal choice for those who prefer a plush surface. This feature is particularly beneficial for addressing shoulder or hip pain.
• Nolah Evolution 15 is good in motion isolation, minimizing disturbances caused by movement. This makes it an excellent choice for couples, ensuring an undisturbed night’s sleep.
• Crafted with high-quality materials, the mattress is designed to withstand wear and tear, ensuring a durable and long-lasting investment in sleep comfort.
• This mattress offers reliable edge support, providing a consistent sleep surface across the entire bed and preventing the feeling of rolling off the sides.
• Nolah takes an eco-friendly approach, using CertiPUR-US® certified foams that are free from harmful chemicals, making the Evolution 15 a responsible choice for both comfort and sustainability.

Feel       

Nolah Evolution mattress boasts a construction using high-quality, luxurious materials that contribute to its overall comfort and durability. The mattress is designed with breathability in mind, ensuring a cool and comfortable sleeping environment throughout the night.

Users have experienced a significant reduction in back and neck discomfort, indicating the mattress’s ability to provide optimal support and alleviate common sleep-related issues. The balanced feel of the mattress is appreciated by couples, making it an ideal choice for individuals with varying sleep preferences.

Pros

• Provides comfort and pressure relief for side sleepers, alleviating shoulder and hip pressure with a nice sinkage effect.
• Well-suited for back sleepers, offering a hybrid construction that balances support and softness, promoting aligned spinal positioning.
• Recommended for couples due to excellent edge support and decent performance on motion transfer tests, allowing for undisturbed sleep even with a partner.

Cons

 Luxury Firm model may be too soft for most stomach sleepers, except for lightweight individuals. Stomach sleepers are advised to opt for the firmer model for better support and alignment.

 Read the Comprehensive Review on Nolah Evolution 15 Mattress.

4. Brooklyn Bedding Signature

Best for Pressure Relief

• Type: Hybrid
• Thickness: 25 Inches
• Firmness:  Multiple firmness options
• Size of Mattress: Full size, King, California King, Queen, Twin XL, Twin

Smart Mattress Buy’s Review

Brooklyn Bedding Signature hybrid mattress combines the benefits of a traditional innerspring mattress with Brooklyn Bedding’s patented Titan foam comfort layers to provide pressure relief. The Titan foam layers combine properties of latex and memory foam, creating a comfortable sleep environment for all sleeping style and comfort preferences.

Features

Here are some of the key features of the Brooklyn Bedding Signature Hybrid mattress:

• The mattress combines innerspring coils with Titan foam comfort layers.
• Titan foam layers combine the best properties of latex and memory foam, making them comfortable for all sleeping and comfort preferences.
• The mattress is made at Brooklyn Bedding’s own factory in USA.
• The mattress is priced very competitively, especially considering its quality and features.

If you are looking for a value-based hybrid mattress that is comfortable for all sleeping and comfort preferences, then the Brooklyn Bedding Signature mattress is a great option.

Feel

• Back sleepersrequire more support, especially around the hips. The Brooklyn Signature mattress can provide the necessary support to prevent aches and pains. The mattress also has a zoned support system that provides additional support to the lumbar region.
• Side sleeperswill appreciate the Brooklyn Signature Soft mattress. The mattress provides the necessary support in the mid-section and allows the shoulders to sink appropriately for optimal pressure relief. Side sleepers can also choose the firmness that best suits their needs.
• Stomach sleepersneed a mattress that provides stability and support. The Brooklyn Signature Firm mattress is suitable for most stomach sleepers, especially for heavy sleepers. The medium-firm version is also comfortable for these sleepers.
• Combination sleeperswill find the Brooklyn Signature Hybrid mattress to be the most comfortable. The mattress is versatile and can accommodate a variety of sleeping positions. The mattress also has a quick response, so it doesn’t hinder movement.

Pros

Brooklyn Signature mattress is ideal for people who:

• The mattress is available in three firmness levels, so you can choose the one that best suits your needs.
• Brooklyn Signature is made with breathable materials that help to keep you cool and comfortable.
• This mattress is designed to provide good motion isolation, so you won’t be disturbed by your partner’s movements.
• It is designed to be supportive for people of all weights, but it may be too firm for people who are very heavy.
• Brooklyn Signature mattress provides good support for the spine, which can help to relieve back pain.

Cons

Brooklyn Signature mattress may not be ideal for people who:

• The mattress is made with a combination of foam and coils, so it may not be as comfortable for people who prefer only memory foam.

Eager to learn more about Brooklyn Bedding Signature? Read our Comprehensive Mattress Review.

6. Puffy Cloud Mattress

Best Mattress for Reducing Pain

• Type:Foam
• Thickness:10 Inches
• Firmness:Medium firm
• Size of Mattress:Full size, King, California King, Queen, Twin XL, Twin

Smart Mattress Buy’s Review

Puffy Cloud mattress is a bed-in-a-box featuring an all-foam construction with a medium firmness, catering to various types of sleepers. Notably, it excels in alleviating aches and pains due to its optimal combination of support and pressure relief. This makes it an excellent choice for those seeking a comfortable and supportive sleep surface that contributes to reducing back pains.

Features

• All-Foam Construction: Puffy Cloud is an all-foam mattress with a medium-firm feel, endorsed by the American Chiropractic Association.
• Certified Foams: Features CertiPUR-US approved foams, meeting rigorous standards for performance, emissions, and durability.
• Cooling Cloud Foam: Gel-infused Cooling Cloud Foam layer offers amplified cooling and improved contouring for added comfort.
• Firmness Rating: Approximately 7 out of 10 on the firmness scale, slightly firmer than the average mattress.
• Prevents Sinking Feeling: The mattress prevents the feeling of sinking and lacks the upward bounce associated with innerspring mattresses featuring coils.
• High-Density Foam: A 6-inch thick high-density foam layer contributes to mattress stability, encourages proper spinal alignment, and guarantees a rejuvenating sleep encounter.
• Ideal for Side and Back Sleepers: Recommended for both side and back sleepers, with a weight limit of 230 lbs or less.

Feel

• Puffy Cloud mattress offers a versatile and accommodating feel, making it suitable for a variety of sleeper types. It is particularly recommended for kids, providing a perfect sleep surface for young sleepers.
• Additionally, individuals experiencing back pain can find relief with this mattress, as it is designed to cater to the specific needs of those dealing with back discomfort.
• For back sleepers, especially those who are lightweight or of average weight, the Puffy Cloud mattress provides an ideal balance of support and comfort. It ensures a comfortable night’s sleep by accommodating the unique requirements of back sleeping positions.
• Similarly, the mattress is well-suited for side sleepers, both lightweight and average weight. Its design focuses on providing the necessary support and pressure relief for side sleeping positions, promoting a restful and comfortable experience.

Overall, the Puffy Cloud mattress offers a versatile and supportive feel, catering to the diverse needs of different sleeper type

Pros

• Ideal for Back Sleepers: Back sleepers can benefit from the balanced combination of pressure relief and support provided by the Puffy Cloud mattress.
• Pressure Relief for Aches and Pains: Designed to alleviate pressure aches and pains, especially around pressure points, making it suitable for those who enjoy the feel of memory foam.
• Conforming Feel: The mattress offers a conforming feel, which is particularly beneficial for back sleepers and side sleepers, providing a comfortable and supportive sleep surface.
• Suitable for Kids: With a stain-resistant cover and the right amount of cushion and support, the Puffy Cloud mattress is well-suited for kids in any sleeping position.

Cons

Not Ideal for Strict Stomach Sleepers: Strict stomach sleepers may find the Puffy Cloud mattress too soft to adequately support their hips. It may not provide the level of firmness needed for this sleeping position.

Claim the Best Deals on Puffy Today!

Want to Read About Other Puffy Mattress Options? Read on.

Ever wondered about the symptoms of Anterior Pelvic Tilt? Let’s explore in the underlying sections.

What Are the Symptoms of Anterior Pelvic Tilt?

Here are a few anterior pelvic tilt symptoms that will help you identify the condition.

• Tight Muscles: Individuals with anterior pelvic tilt may experience tightness in the muscles around the pelvic and thigh areas.
• Weak Gluteus Maximus and Stomach Muscles: A common symptom is the weakness of the gluteus maximus and stomach muscles, contributing to the imbalance associated with anterior pelvic tilt.
• Poor Posture: Anterior pelvic tilt can lead to poor posture, characterized by the lower spine curving inward and a protruding stomach.
• Lower Back, Hip, or Knee Discomfort: While lower back, hip, or knee pain is often reported as a symptom, it’s important to note that there is little evidence to suggest a direct causation between anterior pelvic tilt and this discomfort. The association between the two remains debated.

It’s worth mentioning that often, there are no noticeable symptoms of anterior pelvic tilt. Many individuals may have this condition without experiencing any specific issues or discomfort.

Anterior Pelvic Tilt Vs. Posterior Pelvic Tilt

APT occurs when the Anterior Superior Iliac Spine (ASIS) is either positioned lower than the Posterior Superior Iliac Spine (PSIS) in the sagittal plane or rotates inferiorly relative to the PSIS in terms of motion.

In this tilt, the front of the pelvis drops forward, causing the lower back to arch, and the abdomen to protrude. This can lead to an exaggerated curvature in the lumbar spine.

Posterior Pelvic Tilt

Posterior pelvic tilt occurs when the ASIS is positioned higher than the PSIS in the sagittal plane or rotates superiorly relative to the PSIS in terms of motion.

In this tilt, the pelvis rotates backward, flattening the lower back. It is characterized by a tucked-in appearance of the pelvis and a reduction in the natural curve of the lumbar spine.

Key Differences

• Direction of Tilt: Anterior pelvic tilt involves a forward rotation of the pelvis, while posterior pelvic tilt involves a backward rotation.
• ASIS-PSIS Relationship: In anterior pelvic tilt, the ASIS is lower or rotates downward relative to the PSIS, whereas in posterior pelvic tilt, the ASIS is higher or rotates upward relative to the PSIS.

Implications

• Anterior Pelvic Tilt Effects: Can contribute to lower back pain, hip discomfort, and altered posture, often associated with a swayed lower back.
• Posterior Pelvic Tilt Effects: May result in reduced lumbar curvature, potentially causing stiffness and discomfort in the lower back.

Understanding the distinction between posterior and anterior pelvic tilt is crucial for addressing associated issues and implementing appropriate corrective measures, whether through exercises, stretches, or other interventions.

Tests For Anterior Pelvic Tilt (APT)

In the underlying section I have discussed a few common tests for anterior pelvic tilt to diagnose the condition on time. Let’s read about it.

1. Thomas Test

a) Procedure:

• Lie down on a table with the legs hanging off at the knee.
• Pull one leg toward the chest, bending and holding at the knee.
• Repeat the same process with the other leg.

b) Observations:

• If the pelvis is incorrectly aligned, the back of the resting leg may raise off the table.
• Any necessity to extend or rotate the resting leg to prevent it from lifting off the table indicates a pelvic tilt.

c) Purpose:

• Thomas test helps identify anterior pelvic tilt by assessing the alignment and movement of the legs and pelvis. It is particularly useful in detecting issues related to pelvic posture.

Note: The test is named after the British surgeon Hugh Owen Thomas, who developed it as a diagnostic tool.

2. Posture and Spine Examination

a) Observations:

• Examination of posture and spine shape can also provide signals of anterior pelvic tilt.
• Characteristics such as a protruding stomach and inward curvature of the lower spine may be indicative.

b) Purpose:

By observing the overall posture and spine shape you can recognize visual cues that may suggest anterior pelvic tilt.

3. Professional Assessment

a) Procedure:

Seeking assessment from a healthcare professional, such as a physical therapist or orthopedic specialist, can provide a comprehensive diagnosis.

b) Observations:

Professionals may use a combination of visual assessments, patient history, and additional tests to accurately diagnose anterior pelvic tilt.

c) Purpose:

Professional assessment ensures a thorough evaluation, taking into account individual variations and nuances in the presentation of anterior pelvic tilt.

Anterior Pelvic Tilt: How to Fix?

How to correct anterior pelvic tilt?

In cases of anterior pelvic tilt, the pelvis can be gradually realigned to a neutral position through a combination of stretching and strengthening exercises.

Anterior Pelvic Tilt Fixing Exercises

Some key exercises include:

1. Hip Flexor Stretches: Stretching the hip flexors helps alleviate tightness and imbalance.
2. Hamstring Stretches: Stretching the hamstrings contributes to improved pelvic alignment.
3. Core Strengthening: Strengthening the core muscles, including the abdominal and lower back muscles, aids in stabilizing the pelvis.
4. Glutes Exercises: Targeted exercises for the gluteus maximus help in promoting pelvic stability.
5. Pelvic Tilts: Performing pelvic tilting exercises assists in enhancing awareness and control of pelvic position.
6. Posture Correction Exercises: Engaging in exercises that promote proper posture supports the correction of anterior pelvic tilt.

Consistency in incorporating these exercises, along with anterior pelvic tilt stretches throughout your daily activities, contributes to the gradual anterior pelvic tilt correction. Seeking guidance from a healthcare professional or physical therapist can provide personalized recommendations for effective rehabilitation.

If you are suffering from hip pain or anterior pelvic tilt then it is mandatory you incorporate these few exercises into your daily routine. By incorporating these easy movements like anterior pelvic tilt stretches you can significantly alleviate pelvis pain and discomfort over time.

Let’s learn more about these exercises.

Exercises for Anterior Pelvic Tilt

I have detailed some anterior pelvic tilt exercises that you can easily adopt and include in your daily schedule. Consistently practicing these exercises will aid in posture correction and reduce stomach bulges.

• Squats

Squats are an effective exercise for addressing Anterior Pelvic Tilt due to their impact on various muscle groups. This compound movement engages multiple muscle groups, including the gluteus muscles, hamstrings, and quadriceps, among others.

By performing squats, these muscles are strengthened and developed, contributing to improved overall muscle balance and stability. Stronger gluteus muscles and hamstrings can help counteract the Anterior Pelvic Tilt by providing better support to the pelvis and promoting proper alignment of the hips and lower back.

• Pelvic Tilts

Pelvic tilts are a helpful exercise for fixing Anterior Pelvic Tilt because they target specific muscles that keep your pelvis aligned properly. When you do pelvic tilts, you engage and strengthen your abdominal muscles, especially the deep core muscles.

These muscles are important for supporting your pelvis and keeping your lower back stable. Strengthening these muscles helps reduce the forward tilt of your pelvis, so it becomes more aligned.

Pelvic tilts also stretch the muscles in your lower back, which can relieve any tightness or tension contributing to the Anterior Pelvic Tilt. By regularly doing pelvic tilts, you can restore balance to your pelvis and improve your overall posture.

• Bridges

Bridges are an effective exercise for addressing Anterior Pelvic Tilt because they target and strengthen key muscle groups involved in maintaining pelvic alignment. By performing bridges, you engage and work your hamstrings and gluteus muscles. These muscles play a significant role in stabilizing the pelvis and promoting proper alignment.

Strengthening the hamstrings helps counteract the forward tilt of the pelvis, while strengthening the gluteus muscles provides support and stability to the pelvis and lower back. This can help restore a more neutral pelvic position and alleviate the effects of Anterior Pelvic Tilt.

Regularly incorporating bridge exercises into your routine can contribute to improved muscle balance, pelvic alignment, and overall posture.

• Stretches

Prolonged sitting can lead to tight hip flexor muscles, and the kneeling hip flexor stretch is an effective way to alleviate this tightness.

Follow these steps for a beneficial stretch:

a) Step 1: Positioning

Kneel down on the left knee, ensuring the right knee is directly over the right ankle.

Place both hands on the right thigh for stability while keeping the spine tall and straight.

b) Step 2: Engage Muscles

Tighten the buttock and stomach muscles, maintaining a neutral pelvis position.

c) Step 3: Lean Forward

Lean forward into the right hip while ensuring stability in the pelvis and back. Feel the stretch in the hip flexor and inner thigh.

d) Step 4: Hold and Repeat

Maintain the stretch for 30 seconds, repeating the process five times.

Aim to stretch a little more with each repetition for increased flexibility and relief.

e) Step 5: Switch Sides

Repeat the entire process on the other side to ensure both hips benefit from the stretch.

This anterior pelvic tilt stretch is particularly effective in loosening and lengthening tight hip flexor muscles. This promotes flexibility and mitigates the impact of prolonged sitting during office/work hours. Practicing these exercises can show significant improvement in posture as can be visible in anterior pelvic tilt before and after results.

Can a Back Brace Help with Anterior Pelvic Tilt?

Back braces for anterior pelvic tilt, especially pelvic support belts, can offer significant relief and stability for individuals dealing with anterior pelvic tilt and associated posture issues. These braces provide crucial support to the pelvic region, addressing the imbalance caused by pelvic tilt.

Key benefits include:

• Relief from Pelvic Tilt Discomfort: Anterior pelvic tilt braces help alleviate discomfort associated with anterior pelvic tilt by providing external support to the pelvic area.
• Posture Correction: Pelvic support belts aid in correcting posture by promoting proper alignment of the pelvis. This is particularly beneficial for those with anterior pelvic tilt, as it helps maintain a neutral pelvis position.
• Stability Enhancement: The braces contribute to increased stability in the pelvic region, reducing the strain on surrounding muscles and facilitating a more balanced posture.
• Support during Activities: Wearing a pelvic support belt during various activities, including standing or sitting for extended periods, provides continuous support, helping individuals maintain a more neutral pelvic position.
• Complementary to Exercises: Back braces can complement stretching and strengthening exercises by providing additional support during the rehabilitation process.

For individuals with anterior pelvic tilt, incorporating a pelvic support belt into their routine can be an effective tool in managing symptoms and promoting better pelvic alignment and overall posture.

However, it’s advisable to consult with a healthcare professional or a physiotherapist for personalized guidance on the use of back braces and other interventions.

It’s needless to mention that a proper supportive mattress suiting your individual health metrics and body type can reduce anterior pelvic tilt and the pain associated with it. Now that we have detailed upon the exercises, let’s help you figure out the best mattress for your needs.

What ‘Type’ of Mattress is the ‘Right Type’ for Anterior Pelvic Tilt?

 1. Hybrid Mattresses

Hybrid mattresses blend the supportive qualities of innerspring coils with the comfort and contouring abilities of memory foam or latex layers. This unique combination offers a balanced level of support, making it advantageous for individuals dealing with Anterior Pelvic Tilt. Many hybrid mattresses incorporate zoned support systems, providing extra support specifically in the lumbar and pelvis region.

However, it’s important to note that hybrid mattresses, similar to latex ones, tend to be pricier compared to other mattress types. Furthermore, certain hybrid models may not excel in motion isolation as effectively as memory foam or latex mattresses. This can result in disturbances for those who share a bed.

Pros

• Combines the support of innerspring coils with the comfort and contouring of memory foam or latex layers.
• Many hybrid mattresses incorporate zoned support systems, providing additional lumbar support.
• Offers a balanced level of support and contouring for a comfortable sleep experience.

Cons

• Can be relatively expensive compared to other mattress types.
• Some hybrid models may have poor motion isolation, potentially leading to disturbances for co-sleepers.

Read all about Hybrid mattresses from our guide.

2. Memory Foam Mattresses

Memory foam mattresses offer numerous benefits, primarily due to their remarkable ability to conform to the body’s contours, delivering exceptional pressure relief and support. This contouring feature can effectively alleviate stress on the lower back and hips, thereby minimizing the effects of Anterior Pelvic Tilt (APT). Particularly, higher density foams excel in providing this much-needed support.

Additionally, memory foam mattresses excel in motion isolation, ensuring that disturbances occurring on one side of the bed are unlikely to disturb the other side. However, it’s worth noting that memory foam mattresses have a tendency to retain heat, which may cause discomfort for certain sleepers. Furthermore, they may not offer sufficient firmness for stomach sleepers who require adequate pelvic support.

Lastly, it is possible for some memory foam mattresses to emit initial off-gassing odors, although these odors typically dissipate over time.

Pros

• It molds and conforms to the body shape, delivering exceptional pressure relief and support.
• Mattresses with higher density foams offer enhanced support for the lower back.
• Memory foam mattresses excel in isolating motion, minimizing disturbances.

Cons

• Memory foam mattresses have the tendency to retain heat, which can lead to potential discomfort for some sleepers.
• They may not provide sufficient firmness for individuals who prefer to sleep on their stomach, requiring more pelvic support.
• Certain models of memory foam mattresses may emit off-gassing odors initially. However, these odors usually dissipate over time.

Here’s our detailed guide on Memory foam mattresses.

3. Latex Mattresses

Latex mattresses provide a harmonious blend of support and pressure relief, making them an ideal choice for individuals with Anterior Pelvic Tilt. These mattresses often offer specialized support in the lumbar region, ensuring proper spinal alignment. In addition to their supportive qualities, latex mattresses are known for their durability and natural hypoallergenic properties, promoting a healthy and long-lasting sleep environment. It’s important to note, however, that latex mattresses tend to be more expensive compared to other mattress types.

Pros

• Provides a balanced combination of support and pressure relief.
• Offers targeted support in the lumbar region for proper spinal alignment.
• Known for its durability, ensuring a long-lasting mattress.
• Naturally hypoallergenic, making it a healthy choice for allergy sufferers.

Cons

• Can be relatively expensive compared to other mattress types.

Read your ultimate guide to Latex mattresses.

4. Innerspring Mattress

Traditional innerspring mattresses, especially those equipped with pocketed coils, offer commendable support for sleepers. They excel in maintaining good airflow, facilitating a cool and comfortable sleep environment. However, when compared to memory foam or latex mattresses, they may not provide an equivalent level of contouring support, which could be a drawback for individuals dealing with Anterior Pelvic Tilt.

Innerspring mattresses also have a tendency to be less durable over time, with the potential for sagging or coil breakdown. Additionally, these mattresses often lack efficient motion isolation, which can be a disadvantage for couples or those sharing a bed.

Pros

• Offers a classic feel with bounce, appealing to sleepers who enjoy a traditional mattress experience.
• Models with pocketed coils provide effective support for the lower back, promoting spinal alignment.
• Facilitates good airflow and cooling, creating a pleasant sleeping environment.

Cons

• Limited contouring support compared to other mattress types, which may not adequately meet the needs of individuals seeking more targeted support.
• Potential for reduced durability over time due to sagging or coil breakdown, affecting the longevity of the mattress.
• Poor motion isolation, which can result in disruptions for individuals sharing the bed.

Here’s everything you need to know about Innerspring mattresses.

6 Tips to Choose the Right Mattress For Your Pelvic Pain

Planning to Buy a Mattress for Anterior Pelvic Tilt? Here Are Some Factors That You Need to Consider.

If you plan to go ahead and buy a sleep mattress for Anterior Pelvic Tilt then you need to examine a few important factors. Given below are some factors that you need to pay heed to before choosing yourself an ideal mattress!

1. Tip 1: Firmness Level

• Opt for a medium-firm mattress that offers balanced support and comfort, promoting proper spinal alignment.

When dealing with Anterior Pelvic Tilt, selecting a mattress with the appropriate firmness level becomes crucial. A medium-firm mattress is generally advised as it offers a well-rounded blend of support and comfort. It plays a vital role in maintaining proper spinal alignment, alleviating pressure on the lower back and hips, and preventing excessive tilting of the pelvis.

2. Tip 2: Lumbar Support

• Look for a mattress that provides targeted lumbar support, ensuring adequate support for the lower back.

If you are suffering from Anterior Pelvic Tilt, then you need to select a mattress offering targeted lumbar support. This feature provides the right support for your lower back, which helps keep your spine aligned and reduces the chances of developing or worsening postural issues.

3. Tip 3: Mattress Type

• Consider memory foam, latex, hybrid, or pocketed coil innerspring mattresses, as they can provide suitable support for Anterior Pelvic Tilt.

When searching for a mattress to help with Anterior Pelvic Tilt, it’s important to consider different types that offer varying levels of support and comfort.

Here are some options to consider:

1. Hybrid:Hybrid mattresses blend innerspring support with layers of memory foam or latex. These mattresses can be suitable for individuals with Anterior Pelvic Tilt, especially if they feature zoned support systems that offer extra support in the lumbar area.
2. Memory Foam: These mattresses shape themselves to your body, providing great pressure relief and support. Opt for one with higher density foam for better support in the lower back and hips.
3. Latex: Latex mattresses combine support and pressure relief. They can be a good choice for addressing Anterior Pelvic Tilt as they often provide targeted support in the lumbar region.
4. Innerspring:Traditional innerspring mattresses may not provide the same level of contouring support as other types, but they can still be effective for addressing Anterior Pelvic Tilt if they have a sufficient number of pocketed coils and a comfortable top layer.

4. Tip 4: Budget

• Take your budget into account and search for a mattress that meets your needs without exceeding your financial limits.

When looking for the right mattress to address Anterior Pelvic Tilt, it’s essential to take your budget into consideration. While it’s important to prioritize a high-quality mattress that offers the required support and comfort, there are options available at different price ranges. Seek out a mattress that aligns with your needs without straining your finances.

5. Tip 5: Trial Period & Warranty

• Choose a mattress that offers a risk-free trial period, allowing you to test its suitability.
• Look for a mattress with a solid warranty to ensure long-term peace of mind.

6. Tip 6: Sleeping Position

• For side sleepers, a medium to medium-firm mattress is recommended.
  This type of mattress can offer sufficient support for the hips and shoulders, promoting proper spinal alignment during sleep.

• Back sleepersshould consider a medium-firm to firm mattress.
  The aforementioned level of firmness offers the required support to keep the spine properly aligned and prevents the pelvis from tilting forward during sleep, promoting a neutral posture.

• Stomach sleepersusually benefit from a firmer mattress.
  This firmness level helps prevent excessive sinking of the pelvis into the mattress, which can potentially worsen Anterior Pelvic Tilt.
  Apart from practicing mindful sleep practices and sleep positions you also need to try out some exercises to reduce pelvic pain.

Hope you now have a comprehensive idea on how to fix Anterior Pelvic Tilt. Check our guidelines and tips to make a wise decision in finding an ideal sleep mattress!

SMART-Take!

In conclusion, selecting the right mattress to tackle Anterior Pelvic Tilt involves thoughtful consideration of factors such as firmness level, lumbar support, mattress type, sleeping position, budget, and warranty.

Sleep is crucial for overall health and well-being as it plays a vital role in various physiological processes. It allows the body to repair and rejuvenate, supports cognitive function, and promotes physical and mental recovery. N1, N2, N3 and REM are the stages of sleeping. Often sleeping 6 hours is enough for performing your daily life activities.

You can improve your sleep cycle by being mindful of your sleeping position, enjoying relaxed music for sleeping, or by taking a short break to any sleep retreat. In case you are suffering from Anterior Pelvic Tilt (APT), you can improve your sleep routine by investing in a comfortable sleep mattress that provides proper support to your lumbar and pelvis region.

Smart Mattress Buy offers a range of mattresses to combat pelvis pain and catered to your individual requirements! So, take time to assess your individual needs and preferences, before you make an informed decision! Choose a mattress which promotes optimal spinal alignment, minimizes lower back stress, and fulfills all your sleep requirements.

FAQs on Best Sleep Mattresses to Fix Anterior Pelvic Tilt

Q1. What is the recommended firmness level for addressing APT or Anterior Pelvic Tilt?

• Typically, a medium-firm mattress is recommended for addressing anterior pelvic tilt. It offers a balanced combination of support and comfort, maintaining spinal alignment, reducing stress on the lower back and hips, and preventing excessive tilting of the pelvis.

Q2. Can a mattress topper help with Anterior Pelvic Tilt?

• While a mattress topper may provide some relief by enhancing support and comfort, it may not be sufficient if the underlying mattress lacks support or sags. In such cases, replacing the mattress itself may be necessary.

Q3. How can I further address Anterior Pelvic Tilt during sleep?

• Alongside choosing an appropriate mattress, strategic use of pillows can help maintain proper spinal alignment. Side sleepers can place a pillow between their knees, while back sleepers can use a small pillow under their knees or lower back for added support.

Q4. Can exercises assist with Anterior Pelvic Tilt?

• Yes, targeted exercises focusing on the lower back, core, and hip muscles can help correct muscle imbalances associated with anterior pelvic tilt. Stretching tight muscles (e.g., hip flexors) and strengthening weak muscles (e.g., glutes and hamstrings) can improve posture and alleviate discomfort. It is advisable to seek guidance from a healthcare professional or physical therapist for personalized advice and assistance.

DISCLAIMER

The content presented in this article is meant solely for informational purposes and is not intended to substitute professional guidance. It is not formulated as a diagnostic tool for addressing health issues. Prior to making any alterations to your health care routine, it is strongly advised to seek personalized advice from a qualified healthcare professional.

References

1. https://www.aitcnh.com/injury-prevention/anterior-pelvic-tilt/#:~:text=These%20hip%20extensors%20consist%20of,have%20an%20anterior%20pelvic%20tilt.
2. https://www.healthcentral.com/condition/back-pain/how-to-fix-anterior-pelvic-tilt
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8486407/#:~:text=Anterior%20pelvic%20tilt%20is%20when,to%20the%20PSIS%20(motion).
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820203/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10048650/