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Overuse injuries are common in cyclists, accounting for approximately half of total injury prevalence in the sport. Many of these injuries are rooted in postural faults that develop as a result of cycling. Anterior pelvic tilt is one of the more likely problems to occur, wreaking havoc on the hips, back and core. Let’s learn why it happens and how to fix it.

The Pelvis

The pelvis is a bony structure located at the base of the spine; it is generally considered the start of the lower body. It consists of the two hip bones (also known as the coxal bones or innominate bones) and the sacrum. These bones are connected by several joints and ligaments, forming a sturdy foundation that is capable of moving in various ways.

What Is Anterior Pelvic Tilt?

Anterior pelvic tilt refers to a forward rotation of the pelvis beyond normal ranges. Those ranges are approximately 4°-7° in males and 7°-10° in females. To better imagine what anterior pelvic tilt looks like, think of your pelvis as a bowl filled with water, and then tipping it forward so water spills out the front. The lower back arches and the abdomen protrudes forward.

While a certain degree of pelvic tilt is normal, excessive anterior pelvic tilt can lead to various issues, especially among cyclists who spend long periods of time in seated positions. We will discuss some of these momentarily. 

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Pelvic Differences: Male Vs. Female

It’s interesting to note the differences, of which there are many, between the male and female pelvis (or any other structure) when considering postural issues. Both sexes, especially in the sport of cycling, are at risk of developing anterior pelvic tilt. However, females are generally more prone to it in general for the following reasons.

Wider Pelvis

Females generally have a wider pelvis, which helps to accommodate childbirth. These wider pelvic bones provide a larger surface area for muscles involved in hip flexion (e.g. iliopsoas) to exert force. When such muscles become tight from excessive sitting and/or an activity like cycling, they pull the pelvis into a forward-tilted position.

Less Muscle Tone

Females, on average, have approximately 30% less muscle mass than males. Less muscle mass and less muscle tone, particularly in the abdomen, make females more prone to anterior pelvic tilt. The abdominal muscles counteract the muscles that try to tilt the pelvis forward (like the hip flexors), and there needs to be a balance between the two to maintain pelvic alignment.

Ligament Laxity

Females typically have greater ligamentous laxity compared to males, which can be attributed to hormonal influences such as estrogen and progesterone. This increased laxity, particularly in the ligaments surrounding the pelvis, can contribute to joint instability and predispose females to anterior pelvic tilt, especially if not adequately supported by muscular strength and stability.

Societal Factors

Differences in footwear, for example, can predispose females to anterior pelvic tilt more than males. High heeled shoes are common culprits, because when you elevate the heel it tilts the pelvis forward, arching the back and protruding the backside (all part of the appeal). They also rotate the femur inwards, putting outward pressure on the big toe; a common cause of bunions. 

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Cyclists & Anterior Pelvic Tilt

“So, what does all this have to do with cyclists?”

Well, almost every predisposition towards anterior pelvic tilt gets exacerbated by cycling. Consider the following:

• Your seated almost the entire time (which distorts gluteal function)
• The hips never fully extend (tightening the hip flexors)
• Stability is largely provided by the bike itself (weakening the core muscles)
• Pedaling is repetitive and lacks movement variety (contributing to muscle overuse and imbalance)
• Excessive forward leaning in different cycling postures (promotes anterior pelvic tilt)

We’re fighting a losing battle, and it’s just one of the things we have to account for in our overarching wellness plan as cyclists. We need different countermeasures in place to balance out the harmful aspects of our sport. Prevention methods and awareness for both positioning and postural shortfalls should be high on that list…lest we face the consequences:

• Knee pain
• Lower back pain
• Anterior hip pain
• Poor posture
• Increased risk of hamstring strains
• Increased risk of pelvic instability
• Limited range of motion in the hip flexors
• Glute muscle weakness
• Negative aesthetic changes (flat buttocks, protruding abdomen, swayback posture)

All possible outcomes of a chronic anterior pelvic tilt.

How to Fix (And Prevent) Anterior Pelvic Tilt

If you didn't have anterior pelvic tilt before you started cycling, there's a significant likelihood that it may develop as time on the bike increases. Below are some strategies to prevent anterior pelvic tilt from occurring in the future or to address it now if you're currently experiencing discomfort.

Corrective Abdominal Training

As previously discussed, the abdominal muscles are important articulators of the pelvis. Many people do not have sufficient levels of strength in their abdomen to counteract the pull of the hip flexors during core exercise or general physical activity. This usually results in over-activation and over-tightening of the hip flexors, pulling the person into anterior pelvic tilt.

We need to train the abdominals, particularly the ones that rotate the pelvis posteriorly, to help keep things in check. Here’s a sample exercise to help you feel these muscles in action:

Pelvic Tilts

This is a very subtle movement. Pay attention to the lower back area of coach Alisha in the pictures above. You start by laying on your back with your knees bent. There should be a space between your lower back and the floor. Start by making this space bigger, arching the lower back. Now reverse that movement, flattening the low back against the floor.

You should feel your core engage as you flatten your lower back to the floor. Hold this end position for a few seconds before repeating the sequence for 5-10 rounds.

Corrective Stretching of the Hip Flexors

Tight hip flexors are the bane of many cyclists’ existence. The biggest hip flexor, psoas major (sometimes coupled with iliacus and referred to, collectively, as iliopsoas), has attachments to all five of your lumbar vertebrae. Pulling on these vertebrae arches the lumbar spine, consequently tipping the pelvis forward, resulting in anterior pelvic tilt. 

One way to counter this is through corrective stretching of the hip flexor muscles post-ride. Here’s one you can try today:

Half Kneeling Quad Stretch

The half kneeling quad stretch helps to mobilize both the psoas muscle and the rectus femoris muscle, which is a quadriceps muscle that contributes to hip flexion (and gets absolutely hammered while cycling). Get into a kneeling position, then bring your back foot up to your bum like Alisha is doing in the picture above. Hold for 30-120 seconds per side.

This is a somewhat advanced level stretch. You may need to use a band or strap to reach your back foot and pull it up. Alternatively, you can stay in the lunge position with your back leg down, pushing the back hip forward.

Are you a cyclist who wants to ride pain-free? We built Dynamic Cyclist to help people just like you! Be proactive in your training, and participate in a program that protects you against common cyclist ailments like lower back pain, knee pain and anterior pelvic tilt! Join a community of thousands of cyclists worldwide by signing up for a 7-day free trial today!