What is the correct sleeping position for anterior pelvic tilt?

People with anterior pelvic tilt need to be careful when sleeping. Generally, they should not sleep on their side for a long time, as this may aggravate the disease. The best sleeping position is lying on your back, which can adjust the balance of your joints. What should we do to improve this disease?

There are two relatively simple methods that you can practice before going to bed.

1. To exercise the flexibility of the pelvis and lower limb ligaments: Lie flat on your back and move your legs like riding a bicycle. Hold for 30 seconds, then rest. Repeat ten times.

2. Exercise the psoas major muscle and sacroiliac joint ligament: Lie flat on your back, straighten your legs and lift them up to a 45° angle with the bed surface. Hold for ten to twenty seconds, put them down and rest for a while, and repeat ten to twenty times. The most obvious symptom of pelvic tilt is posterior kyphosis of the buttocks. Even if the waist-to-hip ratio, BMI value and weight are all within the normal range, the lower abdomen is still convex. Long-term forward tilt of the pelvis not only affects the appearance, but can also seriously increase the burden on the lower back and neck, causing pain and shoulder and neck soreness, and even affect the health of other bones and muscles.

Dangers of pelvic deformation:

1. The imbalance of human body proportions and the deformation of the pelvis due to obesity in the lower body will cause sagging of internal organs, bulging of the lower abdomen, lateral development and sagging of the buttocks, etc., which will destroy the body curve. On the other hand, the pelvis is linked to bones such as the thigh bones of the spine and the occipital skull at the back of the head. If the pelvis is deformed, these bones will also become deformed and prevent them from performing their normal functions, which will have a negative impact not only on the nearby abdomen and buttocks, but also on the overall body proportions.

Pelvic deformation will put a burden on the hip joints, causing joint deformities and aggravating the inward-outward splayed legs. In addition, since the tilt of the pelvis will cause the whole body to tilt, the movement of various parts of the body will be restricted, which will cause muscle atrophy. Muscles are the only place where fat is burned. If the muscle strength (that is, the fat metabolism function) is also low, fat will accumulate.

2. Constipation, dysmenorrhea, menstrual discomfort, etc. The pelvis supports the abdomen and has the important function of protecting the internal organs and reproductive organs. Pelvic deformation can affect the internal organs and reproductive organs in the pelvic cavity. The tilt of the pelvis distorts the original shape of organs such as the uterus, ovaries, and stomach, which hinders the flow of body fluids or even partially makes them ineffective. For example, the function of intestinal peristalsis will be weakened accordingly. Most chronic constipation is related to this.

3. Swelling of shoulders and neck, and pain in waist and back. An incompletely closed pelvis will pull the muscles around the waist to expand to the left and right, causing compression of the lumbar nerves and causing back pain. In addition, if the muscles from the waist through the back to the shoulders become stiff, it will inevitably affect blood circulation and cause shoulder pain.

4. Chronic fatigue and cold body. Due to the tilt of the pelvis, blood vessels are compressed, which hinders the normal circulation of warm blood. In addition, the muscles that originally generated and released heat under normal working conditions will be stretched due to the deformation of the bones. At this time, the muscles will become tense in order to restore their original state, which will cause chronic fatigue. When muscles are tense and stiff, the blood and lymph flow will be blocked, the body will feel cold and the chills will become worse.