young woman with hands on hips exercising on ascending staircase
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People who sit most of the day have a higher risk of body imbalances. This lack of movement contributes to that.

  • Weak and tight leg muscles.
  • The muscles around the bones are shortened.
  • It was improper balance.
  • Poor posture.

All of these factors can cause a posterior pelvic tilt. This is when your glutes tuck inwards and the upper body rounds back.

Like an anterior pelvic tilt, where the lower back arches inward, a posterior pelvic tilt puts a lot of stress on your lower back. This can eventually lead to back pain, including sciatica, which is pain that runs down the back of one of your glutes or thighs.

It is possible to correct a tilt in the Pelvic. You can do five exercises to strengthen your legs and core muscles.

5 easy foam roller exercises.

Lunges build up your glutes, quads, and hamstrings. Strong leg muscles can help correct a posterior pelvic tilt by preventing any one muscle from dominating.


  1. Stand with your feet together and walk out in front of you.
  2. The right leg should be bent at 90 degrees. Your right leg should be at a 90-degree angle and your other knee should touch the floor. A mirror can help you see your position. Push off your right foot.
  3. To touch your right knee, you need to move your left leg forward with a 90-degree angle.
  4. For 3 sets of 10–15 lunges, repeat.

Caution: Do not bend your knees past your toes, which can hurt your knees. If you have bad knees, you may want to skip lunges and work on other leg exercises instead.

Read more about hip and core exercises.

The back muscles on your legs are called hamstrings. Bad posture can be caused by sitting and standing for a long time.


  1. You can stretch out one leg in front of you by sitting in a hard chair.
  2. Make sure to keep the back straight until you feel the stretch in the back of your leg.
  3. Hold for a short time.
  4. Go to the other leg and repeat on the other side.

Lunge alternatives to try.

The exercise looks like a superhero in flight. It can help strengthen your lower back.


  1. Lie on the floor with your arms out in front of you.
  2. Try to hold that position for 10 to 30 seconds by lifting your chest off the floor. Then lower again.
  3. This is repeated for 3 sets with a 10-second break.

Caution: If you have a bad back, it’s best to skip this exercise. You also may want to lay a towel or a mat down on the floor to make this exercise more comfortable.

This stretch gets its name from the venomous cobra snake’s upright stance. The Cobra pose is ideal for a posterior pelvic tilt, as the front body lengthening engages muscles in the spine, back, glutes, and hamstrings.

If you are dealing with menstrual pain, you want to hunch over because improved spine flexibility supports better posture.


  1. Start by facing down on the mat. Point your toes, and breathe into the next movement, if you want to.
  2. You should bend your elbow and push yourself up off the floor.
  3. You should not lock your elbow as you support your weight with your hands and wrists. Take deep inhales and exhales as you move out of the pose.

Caution: For a modified Cobra pose that doesn’t put as much strain on your back or neck, stay with your elbows bent and belly on the floor. Place your gaze ahead of you, tilting your chin downward into a comfortable position.

foam rolling is a form of massage therapy. It is a great way to relieve tension in your body. You can buy foam rollers online or in sporting goods stores.

The skin beneath the fascia is necessary for proper movement. You can foam roll any part of your body, but you should focus on your legs.


  1. Put the foam roller under your calf.
  2. Roll the foam roller up your calf and look for any hot spots. This is an area where you feel tense.
  3. Roll over this area for a while.
  4. You can switch legs and do the same movement. You can do the same for your thighs.
  5. If you want to get more benefit from the foam roller, lie on your back and move it up the back of your leg.
  6. Roll the foam up your body. Take a seat and focus on the hot spots. Do it again by changing legs.

Foam rolling can be a good form of massage and can help you relax. You can massage your spine with foam roll.

Keep reading for more on the other hamstring exercises.

Movement is essential to keeping yourself healthy. A sedentary lifestyle with little movement can increase your risk of back pain, Poor posture., and more. Incorporating these simple exercises into your daily routine can help your body move better, stand taller, and support itself.

Keep reading for more exercises for a rounded back.